tag:blogger.com,1999:blog-268450114912662552Fri, 20 Mar 2015 17:08:37 +0000TrainingRunBikeRace ReportsIronman ArizonaRecoverySwimmingRacesIronmanReviewsMiami140.65k70.3How it BeganShoesWinterBrick WorkoutBroken ClavicleGreat South BayHalf-ironmanHalf-marathonKey BiscayneNew YorkRacingTravelingTri LocosTriathlon13.1DuathlonGearInjury PreventionInspirationOfficiatingROHTOSpecializedSpringStoriesTime TrialsTravelUSATWest Neck BeachAdidasAdiosAquaphor New York City TriathlonBarefoot RunningBike MaintenanceCancerCold WeatherFamilyForefoot StrikingGLIRCHealingIMAZLong RidesLouisianaMR1400MinimalistMorningMultiraceNYCNatural RunningNew BalanceNew BeginningsNew JerseyOpen WaterProstate CancerRace for the CureRacing FlatsRock and Roll SeriesSafetySpin ClassSurgeryTimbermanTrilogy. Surgery10K2262575 TriathlonAdamoAero JacketAeroJacketAllezAquaGear.comAvatarBike FittingBlister PreventionBreast CancerBrooklynBrooksBuild PhaseCGI RacingChafing PreventionsChiRunningCoachingCow HarborCrashDisc WheelsEchelonEvent PowerFinisFundraisingGarminGroup RidingHaikuHelmetHillsHolidaysISMIndoor CyclingIntervalsLA FitnessLaunchLocomanLong IslandMassageMassage EnvyMiami 70.3New OrleansNew YearNorthportOlympic DistanceOrcaPeletonPoetryPost-race funkPreparationRace PlanningRainRetulRiverhead RocksSaddleSeasonsShimanoSpeedSpinningSwimTechTocTempeTrack WorkoutsTrail RunningTri MiamiTri TipTriathlonsTrisuitWetsuitWheelbuilder.comWreckA Triathlete's BlogOne man's journey from a run-loathing, water-fearing, multi-sport dreamer, to a determined age-group triathlete and Ironman.http://www.atriathletesblog.com/noreply@blogger.com (Andrew Zitofsky)Blogger119125tag:blogger.com,1999:blog-268450114912662552.post-4908584490840523247Sun, 24 Nov 2013 14:36:00 +00002013-11-24T09:36:07.222-05:00Aero JacketAeroJacketBikeBike MaintenanceDisc WheelsGearReviewsWheelbuilder.comGear Review: Wheelbuilder.com's AeroJacket Disc Cover<div style="text-align: justify;">I'd seen and heard about the <b><a href="http://www.wheelbuilder.com/aerodisc.html" target="_blank"></a><a href="http://draft.blogger.com/null" target="_blank">AeroJacket</a> Disc Cover</b> from other triathletes, including Coach Tim down in Miami who has raced with his for quite some time. &nbsp;The idea is pretty simple: the Jacket is a low cost alternative to a traditional disc wheel.&nbsp; Seeing as how my budget doesn't allow me to even consider the purchase of a disc wheel, the AeroJacket was the next best (and only) option.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-4t74JnPz4UA/UiO-eXfCL8I/AAAAAAAAA1Q/EfaeokTHHwc/s1600/aeordisc.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-4t74JnPz4UA/UiO-eXfCL8I/AAAAAAAAA1Q/EfaeokTHHwc/s200/aeordisc.jpg" height="193" width="200" /></a></div><u>Full disclosure:</u> I reached out to the sales staff at <b><a href="http://www.wheelbuilder.com/">Wheelbuilder.com</a></b> and in exchange for my review of their product I received a discount from their regular pricing.&nbsp; As always, the arrangement has no bearing on my impressions and this review is my honest assessment of the product.&nbsp;</div><div style="text-align: justify;"><br /><br /></div><div style="text-align: justify;"><b> <span style="color: orange;">The Company and Ordering Process</span></b></div><div style="text-align: justify;">The sales representative who helped me with my transaction was top notch; the service I received gave me the impression that all customers are handled with the same courtesy and professionalism.&nbsp;</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><br /><a name='more'></a>The ordering process for the AeroJacket is pretty straightforward: complete a simple online form which asks for a few important details about your wheel.&nbsp; The details required are easily obtained with a measuring tape (metric) and anyone should be able to get the needed info in minutes.&nbsp; Careful measurements and subsequent completion of the form ensures a successful fit for your custom cut Jacket. &nbsp;I took the required measurements, checked the necessary clearances, completed the form, and I was good to go.&nbsp;</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">About five days later I received my wheel at work (they ship out of the West Coast so lead times may vary slightly). The oddly-shaped box drew some attention at work and my nosy coworkers were inquisitive about what these two pieces of plastic would do for me; so was I.&nbsp;</div><div style="text-align: justify;"><br /><span style="color: orange;"><b>Build/Components</b></span><br />The Jacket consists of the following:<br /><ul><li>Two plastic discs</li><ul><li>Drive side: flatter disc half; has "align valve stem here" decal.</li><li>Non-drive side: lens-shaped disc half; has valve stem hole cutout.</li></ul><li>10 plastic fasteners (male/female pairs); 8 to do the job, 2 spares.</li><li>2 vinyl adhesive valve hole covers</li></ul></div><div style="text-align: justify;"><span style="color: orange;"><b>Installation</b></span></div><div style="text-align: justify;">If you've ever taken your cassette off of your rear wheel then the Jacket's install is a pretty simple situation (or should be). If you haven't, you may want to grab a friend who has to help you through the process for the first time. &nbsp;It may seem scary to those who are less technically inclined but taking the cassette off only involves removing the cassette lock ring <a href="http://www.wheelbuilder.com/cassette-removal-kit.html" target="_blank"><b>(with a specific tool)</b></a> and then sliding the cassette rings off. &nbsp;Of course what should have been simple turned into a mini-nightmare when I realized that my hub has actually been cut into by one if the cassette rings. Not only did this (freak occurrence) complicate my install but it added some unneeded stress to my race week prep.<span style="font-size: x-small;">&nbsp; (Never fear: I raced with the damaged hub and there were no ill-effects)</span></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Once the cassette has been removed from the wheel the first side of the Jacket is placed over the hub.&nbsp; The instructions recommend using masking tape to hold it in place; this will help when you flip the wheel over and put on the other side of the Jacket.&nbsp;</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Fastening the two sides together is the last official step of the install process. &nbsp;Somehow I missed the bright yellow "READ THIS CARD" which was in the package instructing me to push the fasteners together rather than screwing them. &nbsp;I mistakenly screwed them together and we will see how this affects the longevity of the fasteners; it did not affect the removal of the Jacket.&nbsp; Because they are made of plastic I can see these fasteners wearing out over time (with repeated installs/uninstalls) but they are cheap enough to replace if necessary.&nbsp;</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">The Jacket fit snugly on my rim but I still chose to do as I've seen others do and use electrical tape to secure the seam of the Jacket and the rim dish. &nbsp;Given how simple it was to do I see no reason why everyone putting the Jacket on wouldn't just take this extra step to ensure that the Jacket will be as aerodynamic as possible and that no air would get inside. &nbsp;I was lucky enough to find some red electrical tape which my company sells and it ended up being a pretty cool accent to my bike frame.&nbsp;</div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-AMAAfQpe0Rw/UiO-z1gftII/AAAAAAAAA1c/nbjSkANP7wU/s1600/photo(1).JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-AMAAfQpe0Rw/UiO-z1gftII/AAAAAAAAA1c/nbjSkANP7wU/s320/photo(1).JPG" height="240" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">I know it's faint, but check the pin-stripe.</td></tr></tbody></table></div><div style="text-align: justify;">Lastly, the Jacket comes with two stick-on covers for the valve stem cut-out. &nbsp;I can't speak to these much (like whether they are reusable or not) because I left them home on race day. &nbsp;Instead I had to get all MacGuyver with it and use what I had: I used strips of the red tape to seal off the hole which got me through the day.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><span style="color: orange;"><b>Important Notes</b></span><br /><ul><li>Don't forget to buy a <a href="http://www.wheelbuilder.com/silca-presta-adapter-for-disc-wheels.html" target="_blank"><b>presta adapter</b> </a>also known as a &nbsp;"crack pipe." &nbsp;With the Jacket installed you will no longer be able to fit the head of most pumps on the valve. The adapter will need to be attached to the pump and be held onto the valve (which pretty much means inflation is now a two-man job).</li><li>If you are planning to put on your Jacket and then travel with your bike on a car rack keep in mind that the disc will catch a lot of air. I learned this the hard way when we made our first stop on the drive to Timberman. My bike had shifted its position on the hitch rack by at least 3 inches. &nbsp;I would suggest just removing the wheel and wrapping the chain into place to avoid this issue.</li></ul></div><div style="text-align: justify;"></div><div style="text-align: justify;"><span style="color: orange;"><b>Performance</b></span></div><div style="text-align: justify;">Though the performance of the Jacket is a bit hard for me to assess the logic is pretty straightforward: disc wheels have less drag <b><a href="http://www.wheelbuilder.com/aerodisc-data.html" target="_blank">(AeroJacket drag data)</a></b> and the Jacket is a simple and inexpensive way to get a disc. &nbsp;I have only ridden with the Jacket twice (on the day before the race and on race day) because the instructions suggest not using it for prolonged training. Though I can't compare my performance at Timberman to what it may have been without the Jacket, one has to assume that it helped me to some degree: I had one of my best race-day bike rides. If not, well it looked pretty damned cool (especially with the red pinstripe)!</div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-SWQ9IUEYJ9k/UiO-iFDsYyI/AAAAAAAAA1Y/55ahDsGvf28/s1600/wheelbuilder_wind_tunnel_data_all.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-SWQ9IUEYJ9k/UiO-iFDsYyI/AAAAAAAAA1Y/55ahDsGvf28/s320/wheelbuilder_wind_tunnel_data_all.jpg" height="206" width="320" /></a></div><br />I would recommend the AeroJacket to anyone who wants an inexpensive race day upgrade.&nbsp; For those adventurous folks out there I'd say that you can attempt to make your own Jacket but I wonder if it would be more trouble than it's worth.<br /><br />Thanks to the folks at Wheelbuilder.com for their assistance and for offering a low cost alternative to pricey disc wheels. I'll be racing with the Jacket for a while and am looking forward to putting it on before each of my races.</div><div style="text-align: justify;"></div>http://www.atriathletesblog.com/2013/09/gear-review-wheelbuildercoms-aerojacket.htmlnoreply@blogger.com (Andrew Zitofsky)3tag:blogger.com,1999:blog-268450114912662552.post-1822883760957194520Tue, 24 Sep 2013 00:54:00 +00002013-09-23T21:03:38.021-04:0010KCow HarborNorthportRace ReportsRace Report: Cow Harbor 10K 2013<div style="text-align: justify;">I'd heard nothing but positive things about the <b><a href="http://www.cowharborrace.com/" target="_blank">Cow Harbor 10K</a></b>, which is widely regarded as one of the most popular races on Long Island. &nbsp;Saturday's race lived up to its reputation and I know this a race that I'll try to include on the calendar each year.&nbsp;</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-ymWZo3djBAo/UkDhKRpXRlI/AAAAAAAAA2Y/UYvoeACfvaI/s1600/Cow+Map.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="125" src="http://2.bp.blogspot.com/-ymWZo3djBAo/UkDhKRpXRlI/AAAAAAAAA2Y/UYvoeACfvaI/s200/Cow+Map.JPG" width="200" /></a></div>The race took place in Northport (a town I had been to only once); Northport is located on the north side of Long Island and the course features some amazing views of Northport Harbor and Northport Bay. &nbsp;The race was large (especially for a local race), with 4,578 listed finishers, but was run so smoothly and efficiently from start to finish that (for me) it never felt uncomfortable. &nbsp;One of the best things about the race had to be the crowd support; the race is in its 36th year and the town really gets into it.&nbsp; If there were three official water stops, there were at least a dozen more resident-supported stations. The cheers across all ten kilometers were encouraging and the crowds of people surrounding the home stretch on Main Street made for a memorable finish.<br /><br /><a name='more'></a></div><div style="text-align: justify;">Having never run in (let alone really been to) Northport I relied on the verbal course description I was given by some fellow GLIRC runners, a couple of friends, and a glance or two at a Strava profile of the course. &nbsp;The recurring advice was not to fall into the trap set by the initial downhill and take off too fast.&nbsp;</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">When I registered I estimated my finish time to be 44 minutes which placed me in the third wave. &nbsp;My group started 3 minutes after the initial gun and most folks took off much faster than I did. It would have been easy to get ahead of myself, particularly with the first mile being mostly downhill, but I resisted the urge. &nbsp;One thing that I have learned is that you have to run your race: for all I knew some of those people who shot out of the cannon would run the first lap fastest and then fade for the next 5+ miles.&nbsp;</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">For the first mile it seemed as though I was standing still; lots of runners (mostly from my corral) were passing me while I deliberately held back. &nbsp;Just as I've done in other races I picked out a few runners who I vowed to see again.&nbsp;<br /><br />The first (and most significant) set of hills began at the 1.75 mile mark. I'm a much stronger uphill runner than I am downhill and I settled into a steady groove on the climb.<span style="mso-spacerun: yes;">&nbsp; </span>It wasn’t long before I was starting pass some of those who ran by me as their paces began to drop.<span style="mso-spacerun: yes;">&nbsp;&nbsp;</span><br /></div><div style="text-align: justify;"></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-ADmGCl0Imgg/UkDhKLUWsRI/AAAAAAAAA2U/fKcOu9SGN8E/s1600/Cow+Harbor.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="109" src="http://2.bp.blogspot.com/-ADmGCl0Imgg/UkDhKLUWsRI/AAAAAAAAA2U/fKcOu9SGN8E/s320/Cow+Harbor.JPG" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Pace (in blue) Heart Rate (in red) Elevation down below</td></tr></tbody></table>After the big hill, the next mile and a half was mostly flat and downhill.<span style="mso-spacerun: yes;">&nbsp; </span>I used that time to pick up my pace and find a steady stride for the middle third of the race.<span style="mso-spacerun: yes;">&nbsp; </span>I tend to gauge my race efforts in segments and continually “check my tank” to see how much gas is left.<span style="mso-spacerun: yes;">&nbsp; </span>I was feeling very comfortable and my confidence was boosted by the fact that virtually no one was passing me at this point.<span style="mso-spacerun: yes;">&nbsp; </span></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Mile four was a long, curvy stretch at a very mild grade.<span style="mso-spacerun: yes;">&nbsp; </span>The incline was just enough to make you feel it but not so much that I couldn’t sustain my pace.<span style="mso-spacerun: yes;">&nbsp; </span>I pressed on harder yet knowing that I had just more than a mile to the finish.<span style="mso-spacerun: yes;">&nbsp; </span>At the fifth mile marker I thought I was home free but I’d completely forgotten that there was more decent size hill to scale.<span style="mso-spacerun: yes;">&nbsp; </span><br /><br />As I turned the corner and saw the last obstacle in my way I summoned the energy to charge up the hill and put the hammer down for the last mile.<span style="mso-spacerun: yes;">&nbsp; </span>Once I cleared the hill it was a gradual descent towards the finish line.<span style="mso-spacerun: yes;">&nbsp; </span>As I neared the final few hundred feet I did my best to finish with a sprint just as I’ve done at most of my other races. <span style="mso-spacerun: yes;">&nbsp;</span>I finished with a time of 44:48 good for 45/277 (approximately the upper 16%) of my Age Group.<br /></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-evwvUu-mDrw/UkDhKaS2W-I/AAAAAAAAA2Q/Up8ePg3NZLQ/s1600/cow+finish.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="147" src="http://1.bp.blogspot.com/-evwvUu-mDrw/UkDhKaS2W-I/AAAAAAAAA2Q/Up8ePg3NZLQ/s200/cow+finish.JPG" width="200" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">That's total clock time, not chip time! </td></tr></tbody></table></div><div style="text-align: justify;">Cow Harbor was my first 10K that wasn't at the end of a triathlon; it's really a fun distance that allowed me to use a combination of strategy, strength, and endurance. &nbsp;Going into the race I didn't have a specific pacing plan; as always I just wanted to be smart and disciplined early on so that I could go hard on the second half. <span style="mso-spacerun: yes;">&nbsp;</span>Given the loose goals I’d set for the race I am pretty happy with my performance and look forward to seeing what I can do next year.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">There were plenty of post-race festivities at Northport Park and I spent awhile hanging around and enjoying the scene.<span style="mso-spacerun: yes;">&nbsp; </span>After that it was off to the nearest pub for a well-deserved pitcher of Guinness. &nbsp;<span style="mso-spacerun: yes;"></span>Brilliant!</div><div style="text-align: justify;"><!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> 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Name="TOC Heading"/> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin-top:0in; mso-para-margin-right:0in; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0in; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri","sans-serif"; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin;} </style> <![endif]--></div>http://www.atriathletesblog.com/2013/09/race-report-cow-harbor-10k-2013.htmlnoreply@blogger.com (Andrew Zitofsky)1tag:blogger.com,1999:blog-268450114912662552.post-6608243659422685919Sat, 14 Sep 2013 12:14:00 +00002013-09-14T08:14:57.647-04:00SeasonsTrainingWinterA Hint of the Chill to Come<div style="text-align: justify;">It was 54° for this morning's walk of the dog; the running shorts and tank top I had on were hardly appropriate! &nbsp;I'm sure it will warm up throughout the day and I know we are (hopefully) still many weeks away from the real cold setting in, but I can't help think about the looming winter. &nbsp;</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">This will be my third winter since I moved back to New York and I am no more excited than I was for the other two. Maintaining my training is made exponentially harder by the cold temperatures and short days. Waking up at 5:00am is hard enough when it's nice out but sometimes your body just says "no" when it's cold.&nbsp;</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Weather aside, I'm working on developing a plan/strategy for the winter that will further fortify my foundation for when Mont Tremblant training formally begins in late February. &nbsp;I am committed to working on my weakest link: swimming (specifically my form). I also plan to focus on increasing my cycling power. &nbsp;To accomplish these two goals I'm considering both joining a Masters swim group (though I'm no aquatic Master myself) and trying the Sufferfest indoor cycling DVDs which I've heard great things about.&nbsp;</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">For now I'll just enjoy the remainder of summer and the cooler temps of fall. Though the weather may soon put the kibosh on swimming and cycling, this time of year helps produce some of the best run results (see: <b><a href="http://www.runningstrong.com/temperature.html" target="_blank">Marathon Performance and Temperature</a></b>).&nbsp; I am signed up for next week's <b><a href="http://www.cowharborrace.com/" target="_blank">Cow Harbor 10K</a></b> and plan to round out my season with a few more running races.&nbsp; I've yet to run a standalone 10K nor have I raced a 5K with an actual goal; this fall - in a 5K yet to be chosen - I will be aiming to run sub 20 minutes (a far cry from my first 30+ minute 5K several years ago.</div>http://www.atriathletesblog.com/2013/09/a-hint-of-chill-to-come.htmlnoreply@blogger.com (Andrew Zitofsky)0tag:blogger.com,1999:blog-268450114912662552.post-7148390121202556334Sat, 07 Sep 2013 18:27:00 +00002013-11-24T09:35:30.104-05:00CGI RacingNew JerseyOlympic DistanceRace ReportsRace Report: New Jersey State Triathlon<div style="text-align: justify;">Early attempts to properly plan my 2013 race calendar went a bit by the wayside after some of the winter’s events.&nbsp; My hope to race an Olympic-distance event about a month before Timberman was saved by the New Jersey State Triathlon.&nbsp; Despite being sold out, an email to the race director secured spots for me and my buddy (J$). </div><div style="text-align: justify;"><br />Located in West Windsor, NJ at Mercer County Park, about 40 minutes from my Aunt and Uncle’s house, the race was close to home (yet far enough to offer a mini-simulation of traveling for race).&nbsp; We headed to NJ on Saturday for packet pickup and enjoyed a pasta dinner with my Uncle before laying down for an early night’s rest. </div><div style="text-align: justify;"><br />Race morning entailed an early (even more so than on a normal race day) wake up and breakfast before the 40-minute drive to the race site.&nbsp; We were among the early arrivals (as is tradition for J$) and had plenty of time before the race would begin. </div><div style="text-align: justify;"><br /><a name='more'></a><br /><a href="https://draft.blogger.com/null" name="more"></a>We went through our preparations including a short warm-up ride, run, and visit(s) to the oh-so-clean portalets.&nbsp; Despite being some of the earliest to arrive we were among the last lingering in transition when it closed.&nbsp; Being ushered out by the volunteers made J$ uneasy, but it seems this has become tradition for me; there is something oddly calming about being one of the last to exit. I don’t pay much mind to those telling me to leave, as there is usually plenty of time before my wave starts anyway.</div><div style="text-align: justify;"><br />We made our way down to the water’s edge and for the first time I took a look at the swim course in its entirety.<b><br /></b></div><div style="text-align: justify;"><b><br /></b></div><div style="text-align: justify;"><span style="color: orange;"><b>Swim</b>&nbsp;</span></div><div style="text-align: justify;">Heading into the race I'd set no expectations for the swim. Though I had been swimming 2-3 days a week my volume was way down; I just hadn't quite been able to get back on the horse since my surgery. My only goal was to finish the swim without expending a lot of effort and set myself up for a strong bike and run. </div><div style="text-align: justify;"><br />As the race approached and I did more research about the course and conditions I learned that the typical race day water temperature was in the upper 80s.&nbsp; I don't think I've ever swum in water so warm and wondered what it would be like. On race morning the announcer (who did an awesome job) was quick to point out that the temp was 90 and was so warm that it would not be refreshing: true story. </div><div style="text-align: justify;"><br />My wetsuit is a major crutch for me on race day, but in NJ I'd be limping along without it. The thought of that, along with knowing that there would be no added buoyancy from the fresh water lake made me a bit uneasy. </div><div style="text-align: justify;"><br />My wave was set to begin 10 minutes after the pros went off.&nbsp; At 7:35 we entered the water and I took my rightful place towards the back and side of the group.&nbsp; When the gun went off I slowly began my swim, determined not to start out too quickly as I have often done.&nbsp; My wave of 30-34yr old men and the Clydesdales was large but there was only some slight banging in the water.&nbsp; Before long I was behind most of my wave and I didn’t have to worry about contact until some folks in the next wave began swimming over me.</div><br />The swim itself was pretty uneventful which is exactly how I like it.&nbsp; I didn’t push hard and instead maintained a relaxed but steady pace throughout.&nbsp; As I approached the swim finish I felt great and was ready to lay it all out on the bike and run.<br /><div><div><br /><div style="text-align: center;"><b>Swim Time:</b> 38:11 <b>Age Group Place: </b>73/91 <b>Overall Place: </b>816/1069 <b>Pace:</b> 2:32/100m</div><br /><span style="color: orange;"><b>T1: Swim-to-Bike</b></span><br /><div style="text-align: justify;"><a href="http://4.bp.blogspot.com/-aqTEFOuTRIs/Ue2kaSrBIRI/AAAAAAAAAy4/e11pD2VqVyc/s1600/img_0125.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://4.bp.blogspot.com/-aqTEFOuTRIs/Ue2kaSrBIRI/AAAAAAAAAy4/e11pD2VqVyc/s200/img_0125.jpg" height="133" width="200" /></a>Transition practice a week before the race paid off big time!&nbsp; The repetition of practicing the simple steps of putting on a helmet and sunglasses made life so much easier on race day.&nbsp; During practice I struggled with getting my feet in my bike shoes while riding but a few dress rehearsals and a dose of Body Glide on the inside of the shoes solved my problem.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Comparing T-times from race-to-race is a bit deceiving; at a glance my time seems long but once you consider the long trot from the transition exit to the bike mount you can see that my time was actually pretty respectable for my age group.</div><br /><div style="text-align: center;"><b>T1 Time:</b> 2:27 <b>Age Group Place: </b>11/91 <b>Overall Place: </b>91/1069 </div><br /><span style="color: orange;"><b>Bike</b></span></div><div><div style="text-align: justify;"><!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG/> </o:OfficeDocumentSettings> </xml><![endif]-->The word on the street was that this bike course was fast and it certainly did not disappoint. &nbsp;Driving the course the day before the race confirmed that it was as flat as described and was&nbsp;designed for speed.<span style="mso-spacerun: yes;">&nbsp; </span>I was a bit nervous about possible congestion but only the turns served as mild bottlenecks.<span style="mso-spacerun: yes;">&nbsp; </span></div><div style="text-align: justify;"><br />The course wasn’t the most scenic I’d ridden but it wasn’t terrible.<span style="mso-spacerun: yes;">&nbsp; </span>It was well-marked and the red spray paint indicating rough or uneven road was a nice touch.<span style="mso-spacerun: yes;">&nbsp; </span>There was apparently a change from the previous year due to some construction which resulted in a twist section through the nearby community college.<span style="mso-spacerun: yes;">&nbsp; </span>This part of the course was extremely congested and hopefully won’t be part of the race again.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">I was feeling great as I hit the saddle and quickly slid my shoes into my feet.<span style="mso-spacerun: yes;">&nbsp; </span>I had caught my breath in transition and settled into a solid pace from the get-go.<span style="mso-spacerun: yes;">&nbsp; </span>I looked down early on and saw that I was riding at a solid clip (20+); I wondered if I’d be able to maintain my pace but I let my heart-rate and cadence be my guide (as I usually do).<span style="mso-spacerun: yes;">&nbsp; </span>Knowing that there were no hills to contend with meant that I could hold my pace and keep on pushing.<span style="mso-spacerun: yes;">&nbsp; </span></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">By this point in my tri-<i>career </i>I know that I will be well-behind in my age group when I exit the water but I’ve worked hard to be able to make up ground once I hit terra-firma.<span style="mso-spacerun: yes;">&nbsp; </span>If early signs were an indicator I was going to have a strong ride.<span style="mso-spacerun: yes;">&nbsp; </span>I stayed very consistent with both my speed and effort and I was passing people left and right.<span style="mso-spacerun: yes;">&nbsp; </span>The only real pushes that I made were through the turns which no doubt helped keep me from losing time.<span style="mso-spacerun: yes;">&nbsp; </span>Just as I’d done on many of my early training rides in South Florida after slowing through the turn, I stood up and powered my way back up to speed.<span style="mso-spacerun: yes;">&nbsp;&nbsp; </span>This strategy was clearly working as I passed even more people through the turns.<span style="mso-spacerun: yes;">&nbsp; </span><span style="mso-spacerun: yes;">&nbsp;</span></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">The only snag I ran into during the bike was running out of fluids.<span style="mso-spacerun: yes;">&nbsp; </span>For some unknown reason I had chosen to only put one bottle on my bike and by about the halfway point of the ride I was already out of Nuun.<span style="mso-spacerun: yes;">&nbsp; </span>Rather than just try to get by I actually slowed up next to another rider who had enough bottles for an Iron-distance race and asked if I could have a bit of Gatorade.<span style="mso-spacerun: yes;">&nbsp; </span>Luckily he obliged and shared some much needed hydration; I thanked him and pedaled on through the remained of the loop.</div><div style="text-align: justify;">At the end of the ride I sped towards the dismount line and smoothly hopped off my bike without breaking stride.</div><div style="text-align: center;"><br />&nbsp;<b>Bike Time: </b>1:01:51 <b>Age Group Place: </b>35/91 <b>Overall Place: </b>226/1069&nbsp; <b>Speed:</b> 21.8mph</div><br /><br /><span style="color: orange;"><b>T2: Bike-to-Run</b></span><br /><div style="text-align: justify;"><!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG/> </o:OfficeDocumentSettings> </xml><![endif]-->After the short run back to my rack I quickly made my preparations to run, but there was a problem: I could only find one sock!<span style="mso-spacerun: yes;">&nbsp; </span>J$ and I happened to be in transition at the same time and I yelled to him about my predicament, “dude, I can’t find my sock.” <span style="mso-spacerun: yes;">&nbsp;</span>To my surprise, before he could even reply I heard a girl yell from a couple of racks away that she had an extra sock.<span style="mso-spacerun: yes;">&nbsp; </span>Who has an extra sock?<span style="mso-spacerun: yes;">&nbsp; </span>That girl did!</div><br /><div style="text-align: justify;"></div><div style="text-align: justify;">She must have been on a relay team or something because she didn’t seem to be in a rush and she jogged over and handed me her hot pink sock.<span style="mso-spacerun: yes;">&nbsp; </span>With my second borrowed 2<sup>nd</sup> sock in place I ran to the exit which was easily found by listening to the volunteer yelling, “run away from me!”<span style="mso-spacerun: yes;">&nbsp; </span>Best. Volunteer.<span style="mso-spacerun: yes;">&nbsp; </span>Ever.</div><br /><div style="text-align: justify;">My overall T2 time was less than stellar but considering the circumstances I’ll take it.<span style="mso-spacerun: yes;">&nbsp; </span>If only I could run sans socks I could probably shave off a bunch of time, but I just don’t see my blister-prone feet allowing that to go down.</div><br /><b></b> </div><div><br /><div style="text-align: center;"><b>T2 Time:</b> 1:45 <b>Age Group Place: </b>69/91 <b>Overall Place: </b>587/1069</div><br /></div><div><span style="color: orange;"><b>Run</b></span><br /><div style="text-align: justify;">The 10K run portion took racers on a shaded loop through Mercer County Park.<span style="mso-spacerun: yes;">&nbsp; </span>The park and its paths were nice and despite being a bit congested at points it was a really enjoyable run.<span style="mso-spacerun: yes;">&nbsp; </span>After getting off to a comfortable start I developed a pretty painful stomach cramp at about one mile in.<span style="mso-spacerun: yes;">&nbsp; </span>Despite running at a pace that I had easily sustained many times during training I had to pull it back a little bit.<span style="mso-spacerun: yes;">&nbsp; </span>I popped an extra salt tab, had some Nuun, and enjoyed the cold towels provided at the aid station.<span style="mso-spacerun: yes;">&nbsp;&nbsp;</span></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><span style="mso-spacerun: yes;">As I tried to work out the cramps I heard someone yell my name and I realized that J$ was not too far behind me (he had smoked me out of the water but I mowed him down on the bike).&nbsp; I hesitated a bit more so that he could catch up and we ran together for the next couple of miles.&nbsp; Somewhere around mile four the cramps dissipated and my body was ready to lay it all out there.&nbsp; I gradually picked up my pace and continued to build speed over the remaining distance.</span></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><span style="mso-spacerun: yes;">I'm still not sure what caused the cramps as I had completed many long brick runs (after much longer rides than an Olympic-ride) where I felt just fine.&nbsp; I supposed it could just come down to not exerting as much effort during training as I do on race day.&nbsp; Regardless, I was a bit disappointed in my run time mainly because I know how I am capable of performing.</span></div><br /><div style="text-align: center;"><b>Run Time: </b>50:19 <b>Age Group Place: </b>43/91 <b>Overall Place:</b> 310/1069</div><div style="text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-aaK9bf0fNqo/Ue2j0gqJI8I/AAAAAAAAAyw/6Bnnr8V3Ovw/s1600/_dsc4941.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" 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mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin-top:0in; mso-para-margin-right:0in; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0in; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri","sans-serif"; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin;} </style> <![endif]--><b style="mso-bidi-font-weight: normal;"><span style="color: orange;">Final Thoughts</span> </b></div><div class="MsoNormal" style="text-align: justify;">Hats off to CGI Racing for putting together a very well-run race.<span style="mso-spacerun: yes;">&nbsp; </span>The course, which wasn’t the most scenic nor the most boring, made for a fast, and safe day.<span style="mso-spacerun: yes;">&nbsp; </span>The timing of this race means it will almost undoubtedly be hot and I don’t think it has ever been wetsuit legal.<span style="mso-spacerun: yes;">&nbsp; </span>That said I would definitely consider racing again as it is a close-to-home getaway race.<span style="mso-spacerun: yes;">&nbsp; </span>The race ended up being the perfect tune-up for Timberman and might be well-timed before Ironman Mont Tremblant next summer.</div>&nbsp; </div></div></div>http://www.atriathletesblog.com/2013/09/race-report-new-jersey-state-triathlon.htmlnoreply@blogger.com (Andrew Zitofsky)1tag:blogger.com,1999:blog-268450114912662552.post-4458035827218115436Mon, 26 Aug 2013 21:20:00 +00002013-08-26T21:52:31.281-04:00Indoor CyclingLA FitnessSpin ClassSpinningHow Not to be a Spin Instructor<div style="text-align: justify;">Today's post is brought to you by Barry, this morning's sad excuse for a spin instructor. &nbsp;For visual purposes imagine the following: a 60-ish year old man wearing very short women's-styled bicycle shorts (note as you form your mental image that I didn't say cycling shorts), rocking a Richard Simmons-esque yet much more flacid perm, and a cut-off shirt, all coupled with a deep baritone voice (think Rocky meets Barry White: "Yo Adrian, can't get enough of your love). </div><div style="text-align: justify;"><br></div><div style="text-align: justify;"><a href="http://1.bp.blogspot.com/-HzTHfp3gXxM/Uhu7MzAISeI/AAAAAAAAA0Y/qSsT8-sa8QI/s1600/richard32.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" src="http://1.bp.blogspot.com/-HzTHfp3gXxM/Uhu7MzAISeI/AAAAAAAAA0Y/qSsT8-sa8QI/s200/richard32.jpg" width="200"></a>I'm a member of LA Fitness and have been for over seven years. &nbsp;My relationship with LA is love and hate, but mostly hate. I love my membership fees; for what I pay it is incredible to have access to so many facilities most of which have a swimming pool. I also have access to all their fitness classes which provides me with spin classes to supplement my riding (and replace it in the winter). &nbsp;Hmm...anything else? &nbsp;Nope, I'm out of positives.&nbsp;</div><div style="text-align: justify;"><br></div><div style="text-align: justify;">On the contrary, it seems LA cares about one thing, and one thing only: getting members signed up. The care, or lack thereof, that they put into maintaining their facilities is lackadaisical at best and more like negligent. &nbsp;You want examples? &nbsp;You got it: despite being among the earliest crew at the gym (pre 6am on many days) the garbages are consistently stuffed and overflowing, several weeks ago a smoke detector began sounding its low battery alerts yet it still continues to cry for help, shower curtains are moldy beyond even the lowest sanitary standards, but I will stop there. &nbsp;As far as classes and instructors go, LA is totally hit or miss. There are some great instructors, along with some horrific ones. &nbsp;Dealing with these issues (petty though they may seem) and the myriad others is the price I pay for not paying much at all.&nbsp;</div><div style="text-align: justify;"><br></div><div style="text-align: justify;">Back to the task at hand though. What made this morning's class so epically bad that I felt compelled to write about it? &nbsp;Rather than describe the class I think I will sum it up in the following list of <b>what not to do and what to do in order to be a terrible instructor.</b> &nbsp;Keep in mind this is Barry-inspired and not Barry-specific.&nbsp;</div><div><br><div style="text-align: center;"><b>How to be a Terrible Spin Instructor</b></div></div><div><span style="color: orange;"><b>Don't:</b></span> by any means, introduce yourself.&nbsp;</div><div><b><span style="color: orange;"><b>Do:</b></span> </b>completely stop pedaling and close your eyes (this is particularly motivating to the class).<br><span style="color: orange;"><b>Don't:</b></span> ask if anyone needs help with their bike setup.&nbsp;</div><div><span style="color: orange;"><b>Do:</b></span> tell people precisely what gear to be in despite their inherent differences in size, power, and fitness. </div><div><b><span style="color: orange;">Don't:</span> </b>give people any idea of what's coming next; instead just randomly yell "jumps" or "climb."&nbsp;<br><b><span style="color: orange;">Do:</span> </b>speak softly so that no one can understand you.<br><span style="color: orange;"><b>Don't: </b></span>tell someone when their seat is so low that they are at risk of injury.<br><b><span style="color: orange;">Do:</span> </b>tell people to spin as fast as they can (bonus points pushing them to go above 120RPMs or higher than the bike can even calculate).<br><br><div style="text-align: justify;">Just to put this all in perspective, I get that not all spin instructors (or participants) are cyclists, nor do they need to be.&nbsp; I think, however, that they have a responsibility to run a class that motivates participants and guides them through a class that is both safe and will promote fitness gains.&nbsp; In order to do this some level of understanding about resistance, cadence, power, and heart rate is necessary.</div><div style="text-align: justify;"><br></div><div style="text-align: justify;">It's not too difficult to spot the good vs. the bad classes, just take a peek in the window.&nbsp; Aside from typically being pretty packed (the really good classes sometimes run out of bikes), another sign of a solid instructor is a class in sync.&nbsp; This shows that the instructor is leading the way; this morning was the opposite.&nbsp; Barry was lost adrift in his own sea of weirdness leaving us to find our own way (only to be reprimanded when I quietly called out our own intervals).&nbsp;&nbsp;</div><div style="text-align: justify;"><br></div><div style="text-align: justify;">I've toyed with the idea of becoming a cycling instructor myself and it is still on my to-do list.&nbsp; I don't think it will be easy by any means but I think that right now I can run a better class than half the folks teaching at LA Fitness.&nbsp; And, if I put in the time and effort, I think I can be a damned good instructor.&nbsp; For now though, I'll have to settle for what they've got and keep building the list of the good and the bad and scheduling accordingly.</div><div style="text-align: justify;"><br></div><div style="text-align: justify;">For more fun reading on the joys of spin instructors, check out: </div><div style="text-align: justify;"><b><a href="http://www.indoorcyclingassociation.com/blog/?p=953" target="_blank">&nbsp;&nbsp;&nbsp;&nbsp; When to walk out of a Spin Class</a>&nbsp;</b></div><div style="text-align: justify;"><b><a href="http://www.bengreenfieldfitness.com/2009/06/a-spinning-indoor-cycling-instructor-gets-a-bit-hot-under-the-collar/" target="_blank">&nbsp; &nbsp;&nbsp; A Spinning Instructor on Common Mistakes</a>&nbsp;</b></div></div>http://www.atriathletesblog.com/2013/08/how-not-to-be-spin-instructor.htmlnoreply@blogger.com (Andrew Zitofsky)0tag:blogger.com,1999:blog-268450114912662552.post-5966451842580244578Tue, 20 Aug 2013 18:29:00 +00002013-08-20T14:29:26.194-04:00AdidasAdiosRacing FlatsReviewsShoesGear Review: Adidas Adios<div style="text-align: justify;">As the time has come to say goodbye to my pair of Adidas Adios I figured that I've logged enough miles in them to give my $.02.&nbsp; I purchased the Adios at Paragon Sports in NYC during the weekend of the Aquaphor NYC Triathlon in 2012.&nbsp; I'm typically a heavy researcher for all my purchases but these were an exception and basically an impulse-buy due to the coupon I received at the race expo.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">The Adios were only the third make of shoes that I'd purchased since I'd begun running. &nbsp;At the time I had just about finished burning through my second pair of <a href="http://www.atriathletesblog.com/2011/10/review-new-balance-mr1400.html" target="_blank"><b>New Balance MR1400s</b></a> and was in the market for something more durable.&nbsp; I'll admit that I was drawn to the sole of the Adios which is made by Continental; seeing as how they manufacture car tires I hoped the shoes would wear well. &nbsp;Once the sole drew me in, the weight and fit of the Adios sealed the deal.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-l9xqClw1Ji8/UfR23fQtXYI/AAAAAAAAAzU/BNLGUzbikl0/s1600/adidas-V23237-aw11-zoom.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="156" src="http://3.bp.blogspot.com/-l9xqClw1Ji8/UfR23fQtXYI/AAAAAAAAAzU/BNLGUzbikl0/s320/adidas-V23237-aw11-zoom.jpg" width="320" /></a></div><br /><b>Fit</b><br />The Adios is a fairly narrow shoe and is probably not suited for runners with wide feet. It fits me snugly but comfortably through the mid-foot and has never felt too tight. The toe box is not as roomy as other shoes I've owned but I never found that to be a problem.&nbsp;</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">At the time I bought the Adios I was sort of obsessed with heel-toe drop; I've since realized that - with the exception of the massive-heeled, overly cushy variety - my running form makes <i>drop</i> less relevant. &nbsp;I am a forefoot striker and the wear pattern on my shoe proves that I almost never land on my heel. Regardless, for those concerned: the <i>drop</i> is about 12mm which is average-to-highfor a typical racing flat. <br /><br /><b>The Ride</b></div><div><div style="text-align: justify;">I find the Adios to be a pretty stiff shoe and as a result they simply like to go fast.&nbsp; I had never really planned on using them for my slower, longer runs and my first run in them corraborated that intention.&nbsp; It's not that they are unforgiving (they do have a bit of cushion) but due to their firm sole they are much more suited to the quicker turnover and lighter foot strike I tend to favor when running fast.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">My first couple of runs in the Adios left my feet a little more worse for the wear than I was used to them feeling.&nbsp; My previous flats (the New Balance MR1400) were much softer and more forgiving.&nbsp; What the Adios give up in comfort (at least initially) they make up for in speed.&nbsp; The more I ran in them the more I came to appreciate the stiffness which seems to rebound the energy in each stride right back into my legs.&nbsp; By comparison, the few times I have run in the New Balance since owning the Adios they now feel too soft, squishy, and almost sloppy.&nbsp;</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">I mostly use the Adios for my faster workouts and have run up to about 10 miles in them.&nbsp; I have also done the majority of my shorter-distance racing in them including several 5Ks, Sprint triathlons, and a couple of Olympic-distance races.&nbsp; I think I could easily run a half-marathon in them and plan to do so in my next pair. &nbsp;A marathon is probably pushing it for the Adios; I think at that distance I'd rather have a bit more cushion.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b>Final Thoughts</b></div><div style="text-align: justify;">My first pair of Adios are officially retired now (after logging upwards of 300 miles).&nbsp; I shopped around several times for new flats and came home empty-footed each time.&nbsp; I tried on several pairs of flats, none of which felt good enough to steer me away from just buying another pair of Adios.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">In the end I decided that if "it ain't broke" I should just get another pair and so I did.&nbsp; I am currently breaking in my new set of kicks and have no regrets with my decision.</div><br />For additional (more thorough and technical) reviews of the Adios 2 check out:<br /><ul><li><b><a href="http://www.runblogger.com/2012/04/adidas-adizero-adios-2-running-shoe.html" target="_blank">RunBlogger.com</a></b></li><li><b><a href="http://www.runningtechniquetips.com/2012/02/adidas-adizero-adios-2-review/" target="_blank">RunningTechniqueTips.com</a>&nbsp;</b></li></ul></div>http://www.atriathletesblog.com/2013/08/gear-review-adidas-adios.htmlnoreply@blogger.com (Andrew Zitofsky)0tag:blogger.com,1999:blog-268450114912662552.post-2526538133756193507Sun, 18 Aug 2013 03:21:00 +00002013-08-17T23:21:45.401-04:00HaikuHalf-ironmanTimbermanOtro Eve (A Timberman Haiku)My mind is racing,<div>thoughts of the day which waits,</div><div>tomorrow I race.&nbsp;</div><br><div class="separator" style="clear: both;"><a href="https://lh3.googleusercontent.com/-QsXz-fOKmpI/UhA9xg4wEUI/AAAAAAAAAzw/hJO31WtVd3Q/s640/blogger-image-458988781.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://lh3.googleusercontent.com/-QsXz-fOKmpI/UhA9xg4wEUI/AAAAAAAAAzw/hJO31WtVd3Q/s640/blogger-image-458988781.jpg"></a></div>http://www.atriathletesblog.com/2013/08/otro-eve-timberman-haiku.htmlnoreply@blogger.com (Andrew Zitofsky)0Gilford Gilford43.590391 -71.411667tag:blogger.com,1999:blog-268450114912662552.post-2176066037326963869Sun, 21 Jul 2013 00:47:00 +00002013-07-20T20:47:20.684-04:00New JerseyRacingPre-Race Ritual<div style="text-align: center;"><b>Pasta?</b> &nbsp;Check.&nbsp;</div><div style="text-align: center;"><b>Swim Gear?</b> Check.</div><div style="text-align: center;"><b>Bike Gear?</b> Check.&nbsp;</div><div style="text-align: center;"><b>Run Gear? </b>Check.&nbsp;</div><div style="text-align: center;"><b>Nutrition? </b>Check.&nbsp;</div><div style="text-align: center;"><b>Tri Tats? </b>&nbsp;Check.<br /><br /></div><div></div><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://lh5.googleusercontent.com/-rg-DIkUFH40/UespR9yS1II/AAAAAAAAAyc/JYwQS8kEds0/s640/blogger-image--1425194631.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://lh5.googleusercontent.com/-rg-DIkUFH40/UespR9yS1II/AAAAAAAAAyc/JYwQS8kEds0/s200/blogger-image--1425194631.jpg" width="150" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><i>Free </i>Tri Tats!</td></tr></tbody></table></div><div style="text-align: justify;">I'm staying with family in Marlboro, NJ and will be racing tomorrow in the New Jersey State triathlon. &nbsp;The race is our last tune-up before Timberman and features a flat and fast course. &nbsp;We picked up our packets today and all signs point to a &nbsp;well-organized race but crowded race (the field is huge at somewhere near 3,000 participants).</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">My overall goal for the day is to race strong (and safely) and I've got an idea of the times I'd like to see myself put up.&nbsp; The race is perfectly timed to get a gauge of where I'm at for Timberman and I have enough time to race and recover before next month.<br /><br />Tomorrow will be an early morning so some rest is in order.&nbsp; It's time for my meditation iPhone app and some tranquil rest to prepare me for tomorrow's Olympic Tri. </div>http://www.atriathletesblog.com/2013/07/pre-race-ritual.htmlnoreply@blogger.com (Andrew Zitofsky)0tag:blogger.com,1999:blog-268450114912662552.post-2812796558913666169Fri, 21 Jun 2013 01:21:00 +00002013-06-22T10:04:38.726-04:00IronmanIronman ArizonaRace ReportsRacingRace Report: Ironman Arizona<div style="text-align: center;"><span style="font-size: large;"><b>"How was it?"</b></span></div><br /><div style="text-align: justify;">It's a simple question that I've heard many times since I returned from Arizona; yet even after being asked dozens of times, my brain begins to churn rapidly each time.&nbsp; My answer varies depending on the audience.&nbsp; Do they really want to know?&nbsp; Do they want to hear details of what it's like to travel 140.6 miles only on the power of one's own arms and legs?&nbsp; Or, are they asking to be polite, hoping for a short and sweet, "it was fun."&nbsp; After gauging my audience, I reply; usually I offer up an "it was unforgettable" or "it was an awesome day."&nbsp; Those inquisitors who really want to know more don't settle for my wimpy answer.&nbsp; Instead, they follow up with more meaningful and thoughtful questions about how I felt throughout the day, whether or not I ever considered quitting, or what it felt like to cross the finish line.&nbsp; The answers by the way are: It depends on what time of day you're wondering about.&nbsp; Absolutely. And, unparalleled triumph.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">My typical recounting of the "Ironman Experience" is an exercise in restraint.&nbsp; Let's face it: I trained for a year, then spent an entire day pouring every drop of my being into completing a relatively absurd task.&nbsp; Am I any different now that "I am an Ironman" than I was beforehand (being able to remind my wife and close friends that I can do X, Y, or Z because I'm a frickin Ironman doesn't count)?&nbsp; On the surface, the answer is "of course not."&nbsp; I'm just like you, or anyone else, and am really no different than I was prior to November 18, 2012.&nbsp; But deep down, becoming an Ironman (not just the feat, but the journey) has changed me.</div><div style="text-align: justify;"><br /><a name='more'></a></div><div style="text-align: justify;">I'll brush aside the fear of sounding lame and just lay it out there: accomplishing this feat has truly led me to believe that anything is possible if you put your mind to it.&nbsp; Many of us grew up with our parents telling us that we can do anything, be anything, if we'd just try hard enough.&nbsp; Sadly though, we didn't all become astronauts, firemen, doctors, lawyers, or pro-athletes.&nbsp; Victories in life don't come easily and at some point when we each accept our lot we come to grips with the fact that we are what we are; not everyone can be a chief when the world needs lots of Indians. </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Alright, enough of the hyperbole, I know I called this a race report so let's get to it:</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-FUWVw3tmojM/UaVSq7kTkOI/AAAAAAAAAsw/G1Th1Np7HL4/s1600/Shipping+Label.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-FUWVw3tmojM/UaVSq7kTkOI/AAAAAAAAAsw/G1Th1Np7HL4/s200/Shipping+Label.JPG" width="149" /></a></div>My journey to Ironman Arizona officially began in November of 2011 but it was Tuesday, November 12 when I actually stepped foot on a plane and headed to AZ.&nbsp; Well ahead of me was my two-wheeled companion, having safely arrived via UPS in its carefully-packed, locked case.&nbsp; This being the first time having to travel significantly for a race, it was hard to let go of my bike but I trusted she'd be waiting for me.&nbsp; When I attempted to pack her up a week earlier in the cardboard bike box I'd secured, I struggled mightily to pack her all in.&nbsp; Though I eventually succeeded I couldn’t bear the thought of shipping it in such cramped fashion.&nbsp; A day prior to packing it up I had been offered a great deal on a used bike-case but balked at spending any more coin before the race.&nbsp; With the words penny-wise and dollar-foolish echoing in the back of my mind I decided to pull the trigger on the case; the peace of mind and the protection of my rather pricey carbon toy was well worth it.&nbsp; </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Packing for the trip to AZ was harder than anything I'd packed for before (including international trips that were several weeks long).&nbsp; Even though I knew I'd have a chance to get anything I'd forgotten, I worked carefully using the packing list I had created to make sure I didn't miss a thing.&nbsp; With my futon laid flat I sorted my clothing and gear into swim, bike, and run piles and realized just how much stuff I'd amassed in my 1+ year in the sport.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">With all my belongings packed up I flew to Arizona with my father; we have relatives in the area so he'd have the week to fit in some family time before the race.&nbsp; I was glad to have the company on the long flight and after we'd landed safely we grabbed our rental car before heading to my cousin's house.&nbsp; The plan was for me to spend a couple of nights at their house prior to joining the Tri Locos at the rented condo.&nbsp;&nbsp; I hadn't seen my cousins in a couple of years so I was looking forward to having some time to hang and catch up.&nbsp; By the time Dad and I arrived we'd had a long day of travel; despite the time change (it was late in NY by then) we hung out talking for a while before finally turning in for the night.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b>Race Week</b></div><div style="text-align: justify;">Prior to arranging my travel plans I debated how far in advance I needed to arrive in Arizona.&nbsp; Originally I had thought that I was going too early but flying in on Tuesday of race week ended up being just right.&nbsp; There was far more to do during the week than I anticipated and the time flew by quickly.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-Iq1XsOfDgLA/UaVZvDWuQHI/AAAAAAAAAuc/RAZDRePotyA/s1600/practice+swim.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://1.bp.blogspot.com/-Iq1XsOfDgLA/UaVZvDWuQHI/AAAAAAAAAuc/RAZDRePotyA/s320/practice+swim.JPG" width="239" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">At Lake Saguaro</td></tr></tbody></table>On Wednesday morning I met up with the Tri Locos for a short, easy run on a portion of the IMAZ race course.&nbsp; It was great to see all their familiar faces and be surrounded by the Loco colors.&nbsp; After the run it was on to Lake Saguaro about 30 minutes outside of Tempe for a short open water swim.&nbsp; The goal of the swim was simply to get used to the Arizona water temperature.&nbsp; Compared to my final few swims outside (as the NY winter began to creep in) the water temperature felt extremely comfortable.&nbsp; While several Locos adjusted to the colder water temp I was quick to share that this was nothing compared to New York - words I'd regret uttering about 5-days later.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-arCmPS1Xwyo/UaVZt-bIhYI/AAAAAAAAAuU/IPzNDkyymlk/s1600/Paperwork.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="148" src="http://3.bp.blogspot.com/-arCmPS1Xwyo/UaVZt-bIhYI/AAAAAAAAAuU/IPzNDkyymlk/s200/Paperwork.JPG" width="200" /></a></div>Thursday it was time to check-in at the race site.&nbsp; We were among the first groups of folks to arrive and the short line moved quickly.&nbsp; The volunteers and race coordination crew were über-efficient and the process was a breeze.&nbsp; Before long I'd filled out the necessary papers, received my official wristband, and had been given my new Ironman backpack (a nice gift for my hefty registration fee).</div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-sjt7SX0tdJw/UaVL5m7ta0I/AAAAAAAAAqw/i0ywnlAChFA/s1600/Blog.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br /></a></div><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody><tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-N9YXS5pbB94/UaVQUn6DIgI/AAAAAAAAAsE/qJyaWZVF08Y/s1600/Iron+Backpack.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://4.bp.blogspot.com/-N9YXS5pbB94/UaVQUn6DIgI/AAAAAAAAAsE/qJyaWZVF08Y/s200/Iron+Backpack.JPG" width="148" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Score: "free" backpack</td></tr></tbody></table></div><div style="text-align: justify;">After registration all participants are (conveniently) dumped right in front of the official merchandise tent.&nbsp; WARNING: Anyone who signs up for their first Ironman should account for the extra dough you'll almost undoubtedly spend on gear.&nbsp; I did more than my fair share of damage in the tent making sure I'd have plenty of apparel to help remember my day.&nbsp; Next time around I don't plan to go so crazy in there but for my first Ironman I have no regrets.&nbsp; A little tip:&nbsp; keep in mind that after a few weeks you can often find race apparel discounted on Ironman's website.&nbsp; The downside is that there's a chance you may have issues finding your size but it's probably worth the gamble for some items.&nbsp; My future tactic will probably be to buy the one thing I would be disappointed if I couldn't get after the fact and press my luck (no whammies) on the others.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">The next couple of days are sort of a blur.&nbsp; The things which stand out are another trip to the lake (mostly for a Tri Loco group photo - expertly taken by photographer Danny with choreography help from the White Lantern) and the demo bike ride on the race course.&nbsp; I'd put my bike together the day beforehand so I was looking forward to saddling up and making sure everything was alright.&nbsp; Unfortunately, things didn't feel right during the ride but there was plenty of time to make things right before the race.&nbsp; A trip to the TriSports.com store (conveniently located adjacent to the race expo area) led to some diagnoses and solutions.&nbsp; A new chain ended up being the answer to my problems and I was now officially ready to roll.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Friday night marked the formal start of race weekend.&nbsp; First there was the tri team gathering (World Triathlon Corporation is launching a new team program to emphasis the importance of teams within the individual sport of triathlon).&nbsp; After that was the athlete dinner complete with remarks from Mike Reilly, the Race Director, and others.&nbsp; After packing away my obligatory carb-loaded dinner we were shown some inspirational video clips and walked through the race rules.&nbsp; Being my first race I wouldn't have considered skipping the briefing, but I learned little sitting there that I hadn't read in the athlete's guide.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Somewhere in between Friday and Saturday was the transition bag-packing process.&nbsp; It was during this process that the magnitude of Ironman really hit me.&nbsp; This was a new experience for me and I was glad to have the support of some tenured Ironmen (and Ironwomen) to get me through it.&nbsp; Fellow Loco (White Lantern) and I each took one side of the pool table in our condo to spread out our bags.&nbsp; I had written out exactly what I'd need for each portion of the day and began to put the appropriate gear on top of (and then into) each bag.&nbsp; The bags would be dropped off on Saturday and guarded overnight.&nbsp; What I didn't realize was that I would have access to my T1 and T2 bag on race morning, which would have relieved me of some Saturday stress.</div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-YkpRMjZEzfw/UaVSqrh739I/AAAAAAAAAss/ZaFUSk0I_u8/s1600/IMAZ+Packing.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="238" src="http://1.bp.blogspot.com/-YkpRMjZEzfw/UaVSqrh739I/AAAAAAAAAss/ZaFUSk0I_u8/s320/IMAZ+Packing.JPG" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">I'm sure the condo owners envisioned this for their pool table!</td></tr></tbody></table></div><div style="text-align: justify;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody><tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-6bk35T-wEx4/UcOoHieLoeI/AAAAAAAAAxQ/G6dZDc-dvug/s1600/Jumpin+In.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://4.bp.blogspot.com/-6bk35T-wEx4/UcOoHieLoeI/AAAAAAAAAxQ/G6dZDc-dvug/s200/Jumpin+In.jpg" width="173" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Jumping in for the practice swim</td></tr></tbody></table>Saturday morning was the official practice swim.&nbsp; One day before at the expo I had scored a new sleeveless wetsuit on sale and my shoulders loved their newfound liberation.&nbsp; I'd become infatuated with the idea of swimming in my new suit and the practice swim was the time to test the sleeveless suit and the separate sleeves I'd picked up.&nbsp; The water was pretty chilly but I felt pretty good for the 15 minutes (clearly I'm beginning to hint at something here) I was in the water.&nbsp; I even simulated the race start by treading for about 5 minutes before swimming the short loop.</div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"></div><br /></div><div style="text-align: justify;">Saturday afternoon I helped coordinate the placement and drop off of the two tents my cousins provided for the Tri Loco spectating crew.&nbsp; As part of the new team-emphasis there was a special area designated as a "tent city" for the family and friends of those who were racing as part of a team.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">In what was a pretty well-planned week Saturday afternoon brought an unexpected surprise.&nbsp; While I'd always known that my wife (who was flying in on race morning), father, mother and Jodi (one of my best peoples) would be in AZ with me for the race, there was a well-coordinated plot that brought my main tri-buddy (and fellow NY Tri Loco) Jonah to AZ as well.&nbsp; After my father had picked them up at the airport I walked over to meet them where they'd parked expecting only my Mom, Dad, and Jodi but there too was Jonah who'd apparently even helped play the role of travel agent for my Mom.&nbsp; I knew I had good people in my life beforehand and this only reinforced that fact.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Saturday evening I gathered with my family (cousins, Aunt, Uncle, Mom, &amp; Dad) and friends for the final supper.&nbsp; Side note: I’d written the words “final supper” on the plane ride back from AZ.&nbsp; I had no idea that for me this would sadly be the last supper I would ever have with my Aunt.&nbsp; While I knew that she was currently part of a clinical study for a new cancer treatment, many of us were unaware of the true extent of her medical problems at the time.&nbsp; As I’ve described in the past about my father, my Aunt Joan was a tough, non-complaining customer.&nbsp; For many years she battled cancer and underwent a variety of surgeries and treatments, many of which took a tremendous toll on her body; her spirit though, was never defeated.&nbsp; </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">I know it seems trivial to return to my story but I fear that I may never finish otherwise.&nbsp; Fortunately, our dinner reservations were early because the meal turned out to be an outrageously long affair.&nbsp; I did my best to remain calm and carry on but I'll admit to being somewhat on edge throughout the meal, particularly as it dragged on and the service faltered.&nbsp; Destined to leave my angst behind I gave the manager (or maybe even owner) a little piece of my mind; she was unimpressed but I felt the weight lifted nonetheless.&nbsp; Afterwards I went back to the Loco condo for some final schluffy-time.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b>Race Morning</b></div><div style="text-align: justify;">The morning began bright and early as the condo residents gathered in the kitchen for our morning meals of choice; mine was coffee, a banana, a Clif Bar, and toast with peanut butter.&nbsp; We each took care of the rest of our business and piled into the van.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Once we arrived at the race site I split off from the group for a few minutes.&nbsp; With my headphones on it was time for me to spend a few minutes in my own private happy place (yes, this included a trip to a port-a-let well removed from the chaos of the transition area).&nbsp; With my chi well intact and my jitters left behind I joined the masses to drop off my Special Needs bags and make my final preparations.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">I met up with the other Locos for body marking (Coach Tim had brought number stamps to help make our numbers look legit), made sure my bike was good to go, and then found my crew for some small talk that would help each of the newbies ignore the miles that awaited us.&nbsp; My family and friends arrived soon and I spent the last of my pre-race time hanging with them.</div><div style="text-align: justify;"></div><div style="text-align: justify;"><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-yZxaSAiig-U/UaVYUvqrlLI/AAAAAAAAAuE/_43TnlX0kyg/s1600/Zman+Shirt_Crop.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-yZxaSAiig-U/UaVYUvqrlLI/AAAAAAAAAuE/_43TnlX0kyg/s200/Zman+Shirt_Crop.jpg" width="173" /></a></div><a href="http://3.bp.blogspot.com/-FbIjUMziJxc/UaVX_ubyRiI/AAAAAAAAAt8/ID6at5qRwUk/s1600/Zman+Shirt.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a>It was during this time that they unveiled their cheering uniform.&nbsp; Though they could easily have just donned the Loco colors and the Tri Loco hats I'd supplied, they had to take it up a notch.&nbsp; There were official Zitofsky Ironman shirts.&nbsp; The Z-man thing goes back to my early days as a not-very-good-at-all little leaguer.&nbsp; Not only did I have it on my baseball jersey but there was even a point in my life at which I had an "A" shaved on one side of my head and a "Z" on the other.&nbsp; According to my parents the whole thing was my idea, who knows where the heck it came from.&nbsp; For better or worse, my parents pretty much gave me full-reign over my styling.</div><div style="text-align: justify;"><br />But I digress (yet again)... Despite having arrived plenty early to the race site I somehow lost track of time during the final countdown and ended up rushing as I ran through my final checks: goggle fog spray, Garmin readiness, Body Glide, Chamois Butt'r, etc.).</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">The time had come to say my goodbyes and headed over to the "seawall" to wait for the final countdown.&nbsp; By now Tempe Town Lake was littered with a sea of green and pink heads bobbing up and down.&nbsp; I delayed getting into the water until the latest possible moment; finally when I could no longer delay I jumped in along with two Loco buddies with whom I'd planned a starting strategy.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b>Swim</b></div><div style="text-align: justify;">The pros had long gone off and we knew the start was near; without any countdown, the starting gun caught me by surprise.&nbsp; No worries though, I put my head down amongst the masses and began to swim.&nbsp; Through the opaque water I could feel but not see the arms and legs which flailed about me.&nbsp; In the first few minutes there was a lot of contact and I had my goggles kicked off (luckily they were under my cap not on top) no less than three times.&nbsp; Each time I calmly emptied them out and placed them back over my eyes.<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-SHn2zXkNZZg/UaVOnjiAEwI/AAAAAAAAArs/hzjoZhUiBjU/s1600/Blog+Swim.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="211" src="http://2.bp.blogspot.com/-SHn2zXkNZZg/UaVOnjiAEwI/AAAAAAAAArs/hzjoZhUiBjU/s320/Blog+Swim.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The lead swimmers take off</td></tr></tbody></table>My goal for the swim was simple: survive and set myself up to have a good rest of day.&nbsp; I was in no rush to get anywhere (which is a good thing because I have no gear other than slow) and my main focus was to keep calm and relaxed.&nbsp; After the congested start the waterway opened up and I found myself making less and less contact with other swimmers (let's not forget that shortly after the start most of them had made their way well ahead of me).&nbsp; The only contact I made at this point was into those swimmers who would abruptly stop and go upright.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Though the water was pretty cold from the moment I jumped in, it wasn't until about an hour into the swim when I began to start to feel the effects of the temperature.&nbsp; I'm not much for regrets but I couldn't help beginning to think about my choice to go sleeveless (with the arm warmers).&nbsp; I'd swam in colder water in NY and never developed the chill which started to creep in.&nbsp; It became clear that the short practice swim in my new suit wasn't a true indicator of how my body would handle having exposed shoulders and the inevitable heat loss from not having a fully enclosed suit.&nbsp; My mind wandered also to my swim booties which were sitting in the Loco condo doing me no good at all.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">By this point I simply couldn't wait for the swim to be over.&nbsp; I was miserable and had entered a pretty bad head space.&nbsp; "What the hell was I doing?" I asked myself.&nbsp; "How was I going to make it through the rest of the day?"&nbsp; Unfortunately one of the side effects of the cold was that my swim stroke had slowed to a crawl (haha, get it).&nbsp; I don't normally get anywhere fast in the water but I was now traveling at a snail's pace.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">I worked hard to push the negativity aside and focus on the task at hand: get out of the water.&nbsp; As I began to approach the end of the swim I knew I'd been in the water way longer than I had anticipated.&nbsp; I hoped that my family wouldn't be worried, but I knew they wouldn't really exhale until they saw me come out.&nbsp; With their anticipation on my mind and the joy of touching dry land taking over I clawed my way up the stairs and into T1.</div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-Zj9KRAhs7gY/UanF80yarSI/AAAAAAAAAu8/Dk9lB4QoutA/s1600/Time+Total.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="42" src="http://4.bp.blogspot.com/-Zj9KRAhs7gY/UanF80yarSI/AAAAAAAAAu8/Dk9lB4QoutA/s400/Time+Total.JPG" width="400" /></a></div><br /><div style="text-align: center;"><b>Swim Time: 1:50:18</b></div><div style="text-align: center;"><br /></div></div><div style="text-align: justify;"><b>T1: Swim-to-Bike Transition</b></div><div style="text-align: justify;">I knew I couldn't have been a pretty sight as I trekked to my transition bag and the changing tent (and there are pictures that prove it) but nonetheless I had completed the 2.4 mile swim.&nbsp; I've got to do WHAT now?</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">I was still in a bad place from the cold and it wasn't until I hit the changing tent that I realized how bad things really were.&nbsp; As I attempted to change my clothes I was slowed by the violent shaking of virtually my whole body from my head to my toes.&nbsp; Though I'll do some "thank yous" down below I've got to acknowledge the amazing volunteers.&nbsp; Without their support (I recall a dude named Eric being my savior) I would never have "escaped" the changing tent and made it onto my bike.&nbsp; I wasn't alone in being borderline hypothermic; they stationed me (wrapped in a foil blanket) among the other frigid ones near a high powered heater to help us bring our core temperatures back up.&nbsp; I was given a cup of chicken soup and when they realized that my still shaking hands wouldn't allow me to hold it myself, they held it for me and offered me sips.&nbsp; In total I spend approximately 19 agonizing minutes before I deemed myself fit to ride a bike for 112 miles.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">I'd come to learn from my family how painfully slow that time passed for them as they waited for me to exit the tent.&nbsp; I can only imagine the thoughts racing through their minds.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">With the worst behind me it was time to get out and ride.</div><div style="text-align: center;"><b>T1 Time:&nbsp; 16:14</b><br /><br /></div><div style="text-align: justify;"><b>Bike</b></div><div style="text-align: justify;">Though I was no longer frozen I was far from warm and the beginning of the bike was just about getting back to normal.&nbsp; I tried to focus on the nutrition plan I'd laid out and worked to get hydrated early on.&nbsp; After about 15-20 minutes I found a groove and settled in to what I hoped would be my pace for the day.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-b8xyPH8bwPM/UaVVuKQSsTI/AAAAAAAAAtc/ywDVu0xj5Xw/s1600/Blog+Bike.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="211" src="http://4.bp.blogspot.com/-b8xyPH8bwPM/UaVVuKQSsTI/AAAAAAAAAtc/ywDVu0xj5Xw/s320/Blog+Bike.jpg" width="320" /></a></div>Though the morning was cold it wasn't long into my ride before it was a beautiful sunny day.&nbsp; Now that the chill had left my body and the sun was shining it was time to make sure not to overheat.&nbsp; My white arm coolers came in handy here; not only did they protect me against sunburn and bounce back some of the heat, but each time I got a fresh bottle of water I would spray my arms producing a cooling effect.&nbsp; I might actually consider wearing these for any warm weather race.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">It was somewhat lonely on the first part of my ride.&nbsp; My insanely long swim and lengthy T1 time put me onto the course well behind most participants; my day epitomized the idea of playing catch-up.&nbsp; As I spent more time riding, I found myself back in the mix of humanity.&nbsp; The 3-loop course would provide plenty of opportunity for company whether it was other slow-pokes like me or those who were well ahead of me on other loops.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">One of the odd parts of the bike leg (due to how poor my swimming is in comparison to my biking and running) was the fact that I wasn't often riding with anyone of a similar pace; mostly I was either being passed or passing people.&nbsp; Though it was tempting to get caught up with how fast other people were or weren't riding, I put all my focus and energy into riding my ride.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">I'd heard and read that the wind on the Bee Line Highway could be unpredictable and it was exactly as described.&nbsp; I did my best not to associate a particular head or tail-wind with a portion of the course but it was both unavoidable and futile.&nbsp; The changing winds meant I couldn't assume anything so it was on me to adjust my effort and maintain a steady output regardless of the conditions. Prior to the race I'd set heart rate alerts on my Garmin to let me know when I was beginning to work too hard.&nbsp; I'd never used this feature during training but I am confident that it was one of the keys to me having a great afternoon (both on the bike and on the run).&nbsp; In addition I used alerts on my watch to remind me when it was time for drink or food.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">My nutrition on the bike consisted primarily of Carbo Pro; I had one bottle loaded with approximately 2,000 calories which I kept on the downtube.&nbsp; In addition to the Carbo Pro, I ate approximately 5-6 GUs throughout the ride, grabbed about 3 banana halves, and had a couple of small pieces of Bonk Breaker bars.&nbsp; The mix of mostly liquid calories with some solid food served me rather well and aside from minor gas buildup (a common side-effect of the Carbo Pro) my stomach felt good throughout the ride.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">My hydration plan for the day was much less tested than my nutrition plan.&nbsp; Originally I had intended on drinking Ironman Perform and had been making the drink from a mix during my training.&nbsp; I didn't mind the flavor but it never seemed to go down all that well.&nbsp; About three weeks before IMAZ I had my first Nuun and immediately knew it was the answer.&nbsp; I had originally planned to simply drop the tablets into the bottles of water provided at the bike aid stations but while waiting for my repairs in the bike shop I fell victim to an impulse buy of the Speedfil A4 bottle.&nbsp; The bottle is made for horizontal aerobar mounts and is well-engineered for easy on the road fill-ups.&nbsp; It ended up being the perfect match for my Nuun plan and made for easy drinking, filling, and Nuun-ing throughout the ride.&nbsp; At each hand-up I simply snatched a fresh bottle of water, unloaded it into the bottle, splashed whatever was left on my arms and chest, and dropped in a Nuun tablet (or half of one).</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">I wish I had kept track of how much water/Nuun I actually consumed during the day but it was the last thing on my mind during the race.&nbsp; I did however remember to regularly take my salt tablets and though I don’t know the final count I had no issues with dehydration (as I'd had during my solo half-Iron training effort).</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">I really didn't have any out-of-the-norm issues during my ride.&nbsp; Though I didn't expect to have to, I did stop three times for pee breaks and an Aquaphor application - thanks for the tip Karen - but other than that, it was business as usual.&nbsp; I had a fully loaded special needs bag ready to go, but happily I didn't need it and rode right by the pick-up zone.&nbsp; Overall I'd describe the bike portion as relatively uneventful, which after a few bike fiascoes during tune-up races and training, was much appreciated.&nbsp; There were a few highlights of the bike which helped perk me up along the way:</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><u>Seeing other Tri-Locos:</u> The bright Loco colors made it easy to spot each other on the course.&nbsp; A glimpse of another Loco, followed by a holler, was always a welcome treat.&nbsp; I even got to ride near Angela and JoJo for a bit and chat about our respective mornings.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-0nQ84k3aV48/UaVMBGS1B7I/AAAAAAAAArU/HZRwm4UkZ0E/s1600/Blog_Volunteers.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="211" src="http://4.bp.blogspot.com/-0nQ84k3aV48/UaVMBGS1B7I/AAAAAAAAArU/HZRwm4UkZ0E/s320/Blog_Volunteers.jpg" width="320" /></a></div><u>The volunteers:</u> Big thanks to those volunteers out on the bike course, especially those stationed 15-miles into the unshaded desert.&nbsp; The cheers and support means more to the participants than you might ever imagine.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><u>Photographer Danny:</u> Stationed about a mile before the turnaround Danny stood firm armed with his camera waiting (on edge I imagine) for photo ops of any passing Loco.&nbsp; His patience paid off and there are some great photos to prove it.&nbsp; Thanks Danny.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><u>The Turnaround:</u>&nbsp; Just before the turnaround point I expected to see my family and friends.&nbsp; As I approached I scanned the faces of the crowd and listened for my name.&nbsp; There they were: parents, friends, cousins, aunt and uncle, cheer squads for fellow Locos, and WIFE.&nbsp; In my world they were the only cheers I could hear.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Just as the beginning of the ride was a bit lonely, so was the last 1/2 loop.&nbsp; By then those who were well ahead of me were off the bike course and those others still riding were mostly riding slower than I.&nbsp; I plodded onward sensing the end was near, excited about spending the rest of the day on my feet.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><a href="http://1.bp.blogspot.com/-pjsVNIle_Ko/UaVMAHcutzI/AAAAAAAAArM/_jT1mK9-Rng/s1600/Blog_Kiss.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="171" src="http://1.bp.blogspot.com/-pjsVNIle_Ko/UaVMAHcutzI/AAAAAAAAArM/_jT1mK9-Rng/s200/Blog_Kiss.jpg" width="200" /></a>As I approached the finish of the bike course I had one errand to run before heading to transition: I had to greet my wife.&nbsp; My commitment to Ironman Arizona had conflicted with my attendance at the wedding of one of her best friends.&nbsp; As part of the bridal party there was no way she would miss it, but being the devoted partner that she is, there was no way she'd miss my first Ironman either.&nbsp; On virtually no sleep she drove herself to the airport in the pre-dawn hours after the wedding, flew to Arizona, and then took the light-rail into Downtown Tempe.&nbsp; She made it to the race during the bike leg in time to spectate (tiredly I'm sure) most of the race.&nbsp; Prior to the dismount area I spotted the Mrs., pulled over to the side, and gave her an "on-the-clock" kiss.&nbsp; Apparently my cousin was the first to joke that if my total time just missed some type of cut-off or goal I'd be sure to point to the kiss as the reason.&nbsp; I made the same joke in my head at least once as I checked my watch during the rest of the race!</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">With my wife's energy transferred to me, I pedaled the rest of the way to the dismount, handed off my bike and got ready to run.</div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-yLkJlqnNafU/UanF9JiebtI/AAAAAAAAAvA/EQ95XDJIuoo/s1600/Time+Bike.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="228" src="http://4.bp.blogspot.com/-yLkJlqnNafU/UanF9JiebtI/AAAAAAAAAvA/EQ95XDJIuoo/s400/Time+Bike.JPG" width="400" /></a></div><br /><div style="text-align: center;"><b>Bike Time: 6:27:57</b></div></div><div style="text-align: justify;"><br /><b>T2: Bike-to Run-Transition</b></div><div style="text-align: justify;">During T2 I was in a much better place than T1.&nbsp; The worst was behind me and all that stood between me and my Ironman medal was my best sport.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">With the help of another fantastic volunteer I got myself ready to go.&nbsp; Next time around I'll spend a bit more time planning T2 as I was a bit of a mess deciding what should stay and go from my pockets. I'd even consider a fresh shirt with the pockets loaded with exactly what I'd need.&nbsp; As I was almost ready to head off I realized that I'd left my Garmin on the bike.&nbsp; Always eager, my helper ran into the bike "pen" and secured my Garmin from the bike for me.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">With my timepiece on my wrist I was all set to run my first marathon.<br /><br /><div style="text-align: center;"><b>T2 Time:&nbsp; 9:11 </b></div></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b>Run</b><br />Leaving T2 was a great feeling.&nbsp; I still had a long way to go (26.2 miles to be exact) but I felt confident that my legs would get me to the finish line.&nbsp; I settled in to an easy lope amazed at how fresh my legs felt.&nbsp; I glanced down at my watch and realized I had jumped out at way too quick a pace and told myself (out loud) to slow down.&nbsp; After a somewhat lonely bike ride it was nice to finally be surrounded (in talking proximity) to other athletes.&nbsp; I enjoyed the camaraderie while I could because after the first few miles I again found myself running at a different speed (either significantly slower or faster) than most of those around me.</div><div style="text-align: justify;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-JGlgmFok-gs/UaVVP3xbCEI/AAAAAAAAAtM/KCrLoVJcyYQ/s1600/Blog+Run+StartCrop.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="http://2.bp.blogspot.com/-JGlgmFok-gs/UaVVP3xbCEI/AAAAAAAAAtM/KCrLoVJcyYQ/s320/Blog+Run+StartCrop.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Starting my first marathon. </td></tr></tbody></table></div><div style="text-align: justify;">If the first 4-5 miles were any indication of how my marathon would be, I was going to have a pretty good run.&nbsp; My stride was smooth and fluid and my legs felt no ill-effects of the 112 miles they'd pedaled me along.&nbsp; I still had a bit of lingering Carbo-pro gas but other than that I felt both well-nourished and hydrated.&nbsp; Prior to the race I had worried about the right effort-level to put out during the bike leg; while I think I could have ridden a little harder I'm happy with how my legs felt during the marathon.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">My first loop of the run was full of plenty of other runners carrying a similar pace but most of them were well ahead of me (on their 2nd and 3rd loops).&nbsp; By the time I hit my 2nd loop and definitely my 3rd I was holding a pace that not many others on the course were.&nbsp; Like my bike ride this made for a lot of alone time as I continuously ran past people for more than 1/2 of the marathon.&nbsp; Again, it's not that I am so fast, it's just that my super-long swim and T1 placed me on the course well behind many of the folks with whom I share a similar bike and run fitness.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">When I began the run I took a quick look at my overall race clock and couldn't help but start doing the calculations towards my finishing time.&nbsp; Though I'd originally set my sights on finishing in about 12.5 hours that was out the window due to my horrendous morning, my goal of under 13 hours was within reach.&nbsp; I ran with an eye on the clock and as the run progressed I knew it was going to be somewhat close.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">I hadn't carefully reviewed the 3-loop run course so each turn was sort of a welcome surprise for me.&nbsp; Running on the paths alongside the Town Lake, back and forth across the bridges, and briefly into the neighborhood on the north side offered a good amount of scenery changes to keep things interesting.&nbsp; The variety at the run course aid stations was also a welcome treat.&nbsp; Pretzels, bonk breaker bars, the legendary chicken soup, and oranges are just some of the snacks offered along with a variety of drinks.&nbsp; I wore a race belt with two 10.5oz bottles so I could drink at my own leisure; at the first few stations I took cups and tried to fill them myself but by the fourth or fifth station I developed a new technique: I removed the caps before the stations and the eager volunteers simply filled them up for me (it worked great but I'm not sure this can be pulled off at any shorter distance races).</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Of all the aid station specialties it's easy to point to my two favorites.&nbsp; First place goes to the cold, wet sponges.&nbsp; At every opportunity I'd grab all I could hold and scatter them about my body: the back of my neck, across my brow, under my hat, on my arms, under my shirt, pretty much anywhere.&nbsp; Not only was the feeling refreshing (particularly being able to clean the salty sweat off of my face) but they helped to keep my core temperature down throughout the early part of the run while the sun was still beaming strongly.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Second place goes to the aid station featuring the Dr. Hoyt's rub-downs.&nbsp; I didn't catch what was going on right away but when I realized what was happening I wanted in.&nbsp; The experience is probably the closest I'll ever get to a Nascar-style pit stop: I made eye contact with some "rubbers" came to a halt and stood still as one person worked each leg.&nbsp; From calf to thigh they worked in the cooling ointment and sent me on my way.&nbsp; I'd never used the stuff before but with all the work my legs had put in, the sensation felt great and rejuvenating.</div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-BoGTD-8K3VQ/UaVcg0-ikTI/AAAAAAAAAus/Gf9tVaveEfk/s1600/Photo+Nov+18,+9+49+48+AM+(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="211" src="http://1.bp.blogspot.com/-BoGTD-8K3VQ/UaVcg0-ikTI/AAAAAAAAAus/Gf9tVaveEfk/s320/Photo+Nov+18,+9+49+48+AM+(1).jpg" width="320" /></a></div>The Tri Loco tent and cheer squad was another major highlight of my run.&nbsp; Positioned directly along one of the lake-side paths my family and friends were right there shouting and cheering for me each of the four times I passed them.&nbsp; Their energy and enthusiasm was contagious and lingered on my mind for miles after I'd run by the tent.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">As with the bike course, the volunteers out during the run were phenomenal and were scattered all about the course.&nbsp; Even at the northernmost point of the run, on my third loop, long after the sun had said its goodbye, the volunteers stood (or sat) strong shouting encouragement to the passing racers.&nbsp; I'm grateful for every smiling face, raucous cheerer, and inspirational poster along the course.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">As I ran I wondered where the other Locos were and I kept my eyes peeled.&nbsp; How were their days going?&nbsp; How were they feeling?&nbsp; I spotted one or two of them and tried to gauge how far behind them I was and if I'd ever catch them.&nbsp; Eventually (at the beginning of my 3rd loop) I was able to run alongside some fellow Locos for a few minutes.&nbsp; It was great to spend a few moments chatting with familiar faces and to know they were feeling strong.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">My final loop of the run course was a blur and there are only a couple of things that stick out in my memory.&nbsp; One of them is a mistake I will never make again: as I passed the 20-mile marker sign I said out loud (not considering my fellow athletes) something to the effect of "only six miles to go" completely forgetting the fact that I was on a 3-loop course.&nbsp; I was informed by my good-natured neighbor that she was on her first loop.&nbsp; I apologized and felt terrible but she was a good sport about it and we shared a laugh and some words of encouragement for each other.&nbsp; About the only other thing I can remember from the main portion of the final loop is that I made a determined decision that my night would end with some In-and-Out Burger which had been tantalizing me with its odor each of the three times I passed it.</div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-tlC9UH85NrI/UaVL5WWvy9I/AAAAAAAAAqk/jrqyk9S1ozg/s1600/Blog_Run_Night+Shot.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="http://4.bp.blogspot.com/-tlC9UH85NrI/UaVL5WWvy9I/AAAAAAAAAqk/jrqyk9S1ozg/s320/Blog_Run_Night+Shot.JPG" width="320" /></a></div></div><div style="text-align: justify;"><i>The Home Stretch:</i>&nbsp; The feeling I had over the last 1-2 miles is almost indescribable.&nbsp; I ran with an ear-to-ear grin, which I’m sure had me looking borderline insane (although few can argue tackling an Ironman is a normal idea of a fun day).&nbsp; There was no more uncertainty at this point; all the hard work (both in training and on race day) had paid off and I would be an Ironman.&nbsp; I imagined (one last time) how it was going to feel when I ran down the chute, with spectators cheering from the bleachers on both sides and my family and friends watching my triumph (little did I know that not only did I have my cheer squad in AZ but I had other family and friends watching my progress – and even a live feed of the finish line – throughout the day).</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">As I passed the sign pointing me left towards the finish – a sign I'd run to the right of twice before on previous loops – the course led me into the parking lot where one day earlier I'd parked while we set up the Loco tent.&nbsp; It was a bit anti-climactic but it turned out to be the calm before the storm: the dimly lit lot was my last chance to collect my thoughts.&nbsp; About 50 strides later I saw the lights, heard the ruckus and made my final turn towards the finishing chute complete with the official race clock and finish line.</div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-1mMi7hdi2tk/UaVXuPekrKI/AAAAAAAAAt0/qHxcPH1r3JM/s1600/Blog+Final+Chute_crop.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="193" src="http://2.bp.blogspot.com/-1mMi7hdi2tk/UaVXuPekrKI/AAAAAAAAAt0/qHxcPH1r3JM/s320/Blog+Final+Chute_crop.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Taking it home!</td></tr></tbody></table></div><div style="text-align: justify;">I fired up my hammies, quads, and glutes for one final finishing push.&nbsp; Admittedly I'd visualized this moment many times but this time it would be for real.&nbsp; With a vigorous fist pump I crossed the finish line and became an Ironman.&nbsp; Each time I imagined the finish as I ran alone in NY I’d "heard" Mike Reilly announce my name (I’d even yelled it loud for no one to hear during some of my longer runs) but when the moment came, I heard nothing but my inner voice, "you did it!"&nbsp; Apparently Mr. Reilly did in fact call out my name (correctly pronounced from what I'm told) but in the end I didn't need him to say it.&nbsp; I could say it myself:</div><div style="text-align: justify;"><br /></div><div style="text-align: center;"><b>"Andrew Zitofsky, you are an Ironman!"</b></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">I received my medal, posed for my post-race photo and sought out my family and friends who were truly as excited for me as I was for myself.&nbsp; At the risk of sounding less-ironclad I had actually imagined shedding a tear or two of joy when I finished the race. The sight of my family’s faces was almost enough to choke me up a bit, but there were no tears, just hugs, kisses, and ear-to-ear smiles.</div><div style="text-align: justify;"><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-qsPZGwyfmU0/UaVVuGNfCwI/AAAAAAAAAtg/dHFpYbQ0qes/s1600/Blog+Finish.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="211" src="http://2.bp.blogspot.com/-qsPZGwyfmU0/UaVVuGNfCwI/AAAAAAAAAtg/dHFpYbQ0qes/s320/Blog+Finish.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">During the race I rocked a temporary tattoo of the blue prostate <br />cancer ribbon.&nbsp; I've since replaced it with a real ink version<br />which (somewhat shockingly) my father also had ink'd. </td></tr></tbody></table></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-Lifa5O0E_mI/UanF9QjDYqI/AAAAAAAAAvM/DuUcYt8bD2c/s1600/Time+Run.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="260" src="http://3.bp.blogspot.com/-Lifa5O0E_mI/UanF9QjDYqI/AAAAAAAAAvM/DuUcYt8bD2c/s320/Time+Run.JPG" width="320" /></a></div><br />After a quick rendezvous (made difficult by the fences and barricades) with the family I made a beeline to the massage tent and added my name to the waiting list.&nbsp; Then I checked out the food tent; oddly I didn't find anything appealing but I grabbed a few snacks anyway and went back to wait my turn.&nbsp; When my time came I hopped up on the table, laid face down and immediately knew I was in the hands of a skilled professional.&nbsp; Indeed the therapist I’d landed specialized in trigger point and sports massages for many years; lucky me.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Once my massage wrapped up I met up with my family and set out to find some other Locos.&nbsp; We trekked over to the Tri Loco tent where we met up with the other finishers.&nbsp; We hung out there for a while recapping our days and cheering on the participants still out on the course.&nbsp; The sun had long since set, yet the determination and will of those still running was unbreakable.&nbsp; The runners wore expressions which displayed a wide range of emotions from joy to discomfort, but all the racers had one thing in common: grit.&nbsp; While no one would argue that completing an Ironman in 8.5 hours is easy, I'd venture to say that it may be just as hard to finish in 15+ hours.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">After about an hour at the tent it was time for my Iron-day to end with some gluttony.&nbsp; With my cheer crew in tow we headed to the packed In-and-Out Burger.&nbsp; I'd passed the joint three times during the marathon and by the 2nd time I knew I'd be scarfing down a post-race animal burger and a black and white shake.&nbsp; I'm generally anti fast-food, and though In-and-Out Burger falls into the category, in my book it's a cut above.&nbsp; The rest of the group may not have enjoyed it as much as I did but the artery clogging grub totally hit the spot.&nbsp; My day was complete.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">When we made it back to my cousin's house we doled out the sleeping arrangements; with so many of us in the house we basically each found some open real estate and claimed it as our own.&nbsp; I had my portion of the couch, caddy-cornered from the Mrs., with my buddy on the floor next to us.&nbsp; We were all still a bit giddy as we laid down to rest and the whole scene was reminiscent of an adolescent sleepover party.&nbsp; Finally as the excitement wore off ,silence swept over the room.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Hundreds of hours, hundreds of miles, tons of sacrifices, and an Iron-will had paid off.&nbsp; The silly grin I wore during the final mile was back as I drifted off to sleep thankful for having the day I'd had.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b>Giving Thanks</b></div><div style="text-align: justify;"><u>Wife:</u> I'm truly blessed to have Rachel in my life.&nbsp; Her never-ending support and belief in me helped push me forward on days where I doubted myself.&nbsp; The sacrifices I made on my journey to Ironman affected no one more than her and yet she never complained.&nbsp; Instead she encouraged me every step of the way.&nbsp; I can't image having crossed the finish line and not seeing her beautiful, smiling face, and neither could she.&nbsp; Thanks for everything babe, I couldn't have done it without you.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><u>Parents:</u>&nbsp; My Mom and Dad are two of the most supportive and giving people in the world; they would literally give me the skin off their back.&nbsp; They've always put my sister and me first and I hope that one day I can be for my kids what they have been for me.&nbsp; Seeing as how they flew to Miami to be there for my first Sprint Tri, it was no surprise that they'd be joining me in AZ.&nbsp; I'm so glad they were there to share my special day.&nbsp; Their encouragement, not just on my Ironman journey but during my entire life, is a major reason for all of the successes that I've enjoyed.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><u>Friends:</u>&nbsp; Throughout life there are many friends who come and go, but there are also those who are always there.&nbsp; I'm lucky to have the friends I have and I truly appreciate their support.&nbsp; My early bedtimes, lack of late nights out, and weekends jam-packed full of training, were never held against me.&nbsp; I never would have expected anyone to travel to AZ to be part of the action; not one but both Jodi and Jonah made the journey to be there for me.&nbsp; I'll never forget it guys.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><u>Family:</u> One of the few things in life which you can't choose is your family.&nbsp; Lucky for me I was dealt a good lot.&nbsp; From those who directly supported my training (runs with my cousin Dara, my first ever century-ride with my Uncle Rich, a post-100-mile-ride lounge in eastern Long Island with my cousins Cindy, Randy and Amy - not to mention their hospitality and cheerleading for one of my other races), to those who provided moral support along the way I can't thank you all enough.&nbsp; Special thanks go out to the O'Neals and the Levines who helped make my stay in Arizona comfortable from start to finish.&nbsp; I'm glad I was able to spend time with you all and that you were there to share my first Ironman experience.</div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-Caaara0Dxa8/UaVL-8ysQuI/AAAAAAAAArA/jPkQ4jfF24M/s1600/Blog+Family+Thx.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="211" src="http://2.bp.blogspot.com/-Caaara0Dxa8/UaVL-8ysQuI/AAAAAAAAArA/jPkQ4jfF24M/s320/Blog+Family+Thx.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Best cheer squad ever.</td></tr></tbody></table></div><div style="text-align: justify;"><u>Donors:</u>&nbsp; With the help of more than 50 donors my road to AZ helped raise almost $3,000 for the Prostate Cancer Foundation.&nbsp; The PCF means a lot to me and my family and I’m glad that my involvement in triathlon has helped raise both money and hopefully awareness for the foundation and its efforts.&nbsp; Thanks to everyone who donated in support of my Ironman endeavor.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><u>Locos:</u>&nbsp; Training mostly solo was grueling at times. Knowing that there were 17 others plugging their way through the same workouts was of great comfort during the months of hard training.&nbsp; I can attribute much of my progression in the sport of triathlon to the Locos and their support.&nbsp; I am honored to be part of such a great group of individuals.&nbsp; The Locos are a group where supporting and being proud of each other’s triumphs is just as important as one's own successes.&nbsp; Special thanks to Mario for the condo arrangements, Coach Tim for coordinating all the training, Danny for traveling to AZ solely to support others and be our official photographer, Angela for loaning me a bike so I was able to race in Miami during the summer, and Victor for planting the triathlon seed.&nbsp; I could probably think of something to thank each of the Locos for but I'll sum it up with one final "thanks!"&nbsp; You guys rock!</div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-TsHfZXrP_iQ/UaVQvNIp2FI/AAAAAAAAAsU/JFnY8yk6IiU/s1600/Loco+Day+After.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://2.bp.blogspot.com/-TsHfZXrP_iQ/UaVQvNIp2FI/AAAAAAAAAsU/JFnY8yk6IiU/s320/Loco+Day+After.JPG" width="320" /></a></div><br /></div><div style="text-align: justify;"><u>Coach Tim:</u>&nbsp; I remember being introduced to Coach after one of my first triathlons.&nbsp; I had no clue where I’d be going in the sport but I still remember his sage advice and kind words.&nbsp; I’m grateful for Coach’s support as I made my way from a breast-stroking fool to becoming an Ironman.&nbsp; Coach didn’t just create my training plan, he provided words of wisdom, moral support, and answered any possible question (even the ones I’d yet to think of).&nbsp; Despite being geographically far away, it just never felt that way.&nbsp; No email or call went unanswered and there was even his summer visit to NY along the way to his participation in the age group nationals.&nbsp; Thanks again Coach.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><u>The Volunteers:</u>&nbsp; An Ironman event (or any triathlon really) does not exist without scads of volunteers to help throughout the day: from those who apply race numbers in the morning to the volunteers greeting and catching racers at the finish line, their support makes the day possible.&nbsp; Before Arizona I thought I understood the importance of the race volunteers but I hadn’t seen anything yet.&nbsp; The volunteers in AZ were second to none.&nbsp; Special shout-outs to those on the edges of both the bike and run courses, the volunteers who worked in transition, and the massage therapists stationed for hours on end providing post-race massages.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">I think that covers pretty much everyone, well except for maybe <b>YOU.&nbsp; </b>If you made it all the way down to the end of this epically long read I am mightily impressed.&nbsp; If this is your first time on this site, I hope you come back.&nbsp; If you been here before, thanks for returning.<br /><br />In any case, thanks for reading!</div>http://www.atriathletesblog.com/2013/06/race-report-ironman-arizona.htmlnoreply@blogger.com (Andrew Zitofsky)2tag:blogger.com,1999:blog-268450114912662552.post-5058091266949537961Sun, 16 Jun 2013 15:58:00 +00002013-06-18T20:22:41.946-04:005kFamilyGLIRCProstate CancerRace ReportsRace Report: Belmont Stakes Blue Ribbon Run for Prostate Cancer<div style="text-align: justify;">To cap off a day packed full of both <b><a href="http://www.atriathletesblog.com/2013/06/race-report-great-south-bay-triathlon.html" target="_blank">racing</a></b> and training two Sundays ago (6/2/13) I participated in the <b><a href="http://www.glirc.org/" target="_blank">Greater Long Island Run Club's (GLIRC)</a></b> Belmont Stakes Blue Ribbon Run for Prostate Cancer 5K. &nbsp;</div><div style="text-align: justify;"><br></div><div style="text-align: justify;"><b>Why Run</b></div><div style="text-align: justify;">The only good reason to run a 5K the same day as my first Tri of the year was to honor my Dad who eight years ago was diagnosed with prostate cancer. &nbsp;<b><a href="http://www.atriathletesblog.com/2012/05/s-on-his-chest.html" target="_blank">Dad</a></b> is the inspiration for much of what I do out on the race course and in training. &nbsp;When I'm getting tired and feeling like my tank is running empty, I think of him - he constantly pushes himself and has never let the lingering effects of his treatments become an excuse for why he can't do something - then, I dig deep and swim, bike, or run harder. &nbsp;Knowing that my legs would already be tired from the day I suspected I'd need that motivation at some point during the race.&nbsp;</div><div style="text-align: justify;"><br></div><div style="text-align: justify;"><b>Getting There</b></div><div style="text-align: justify;">On the way to the race we hit a slight snag as we began to merge onto the parking lot that was the Southern State Parkway. Luckily for Jonah and me (who have equally horrific senses of direction) Dad knew an alternate route that would get us there <i>on time. </i>His detour was well-timed and executed and helped us get to the race when we'd planned.&nbsp;</div><div style="text-align: justify;"><br></div><div style="text-align: justify;">About that&nbsp;<i>time thing</i>: somehow we were both under the impression that the race started at 8:00pm. As we casually got out of the car at about 7:00pm we figured we had plenty of time to go to the bathroom and then warm up. &nbsp;Not so much. &nbsp;We hardly realized what was happening but eventually caught on to the fact that people had migrated over to the starting line, and for good reason. The pre-race speeches and songs were already underway and the race was starting at 7:15pm. &nbsp;There'd be no time for a warmup, in fact we were lucky to have a minute to relieve ourselves in the bushes.&nbsp;</div><div style="text-align: justify;"><br></div><div style="text-align: justify;"><b>And They're Off</b><br><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><object width="320" height="266" class="BLOG_video_class" id="BLOG_video-bc6bfed380a0d4b4" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0"><param name="movie" value="//www.youtube.com/get_player"><param name="bgcolor" value="#FFFFFF"><param name="allowfullscreen" value="true"><param name="flashvars" value="flvurl=http://redirector.googlevideo.com/videoplayback?id%3Dbc6bfed380a0d4b4%26itag%3D5%26source%3Dblogger%26app%3Dblogger%26cmo%3Dsensitive_content%253Dyes%26ip%3D0.0.0.0%26ipbits%3D0%26expire%3D1373748750%26sparams%3Did,itag,source,ip,ipbits,expire%26signature%3D85BE81C644B023A08074EEEF4F1ECB16FE868658.4E7CF96C4FE904F9FB0277E005ABDAEECCC4CC70%26key%3Dck2&amp;iurl=http://video.google.com/ThumbnailServer2?app%3Dblogger%26contentid%3Dbc6bfed380a0d4b4%26offsetms%3D5000%26itag%3Dw160%26sigh%3D9l3H1zvKXSnxkASBet8mPWE4Yo4&amp;autoplay=0&amp;ps=blogger"><embed src="//www.youtube.com/get_player" type="application/x-shockwave-flash" width="320" height="266" bgcolor="#FFFFFF" flashvars="flvurl=http://redirector.googlevideo.com/videoplayback?id%3Dbc6bfed380a0d4b4%26itag%3D5%26source%3Dblogger%26app%3Dblogger%26cmo%3Dsensitive_content%253Dyes%26ip%3D0.0.0.0%26ipbits%3D0%26expire%3D1373748750%26sparams%3Did,itag,source,ip,ipbits,expire%26signature%3D85BE81C644B023A08074EEEF4F1ECB16FE868658.4E7CF96C4FE904F9FB0277E005ABDAEECCC4CC70%26key%3Dck2&amp;iurl=http://video.google.com/ThumbnailServer2?app%3Dblogger%26contentid%3Dbc6bfed380a0d4b4%26offsetms%3D5000%26itag%3Dw160%26sigh%3D9l3H1zvKXSnxkASBet8mPWE4Yo4&amp;autoplay=0&amp;ps=blogger" allowfullscreen="true"></object></div></div><div style="text-align: justify;"><a href="http://1.bp.blogspot.com/-a60kw_XopuQ/UbyOLGZw5OI/AAAAAAAAAwI/oE9qMBN6hCY/s1600/Course.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="124" src="http://1.bp.blogspot.com/-a60kw_XopuQ/UbyOLGZw5OI/AAAAAAAAAwI/oE9qMBN6hCY/s200/Course.JPG" width="200"></a>We hurried back over to the start line and within about a minute the starting gun went off. &nbsp;I hadn't developed much of a strategy or plan for the race; I figured that I'd see what my legs had leftover from the day and push as hard as possible. Caught up in my fast-running neighbors I started out way too hard but quickly realized it and reeled myself in. &nbsp;I found a comfortable pace and some folks running similar speeds and stayed steady. As is typical for me in both training and racing I would plan to continually build my speed during the race to achieve a solid negative split.&nbsp;</div><div style="text-align: justify;"><br></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div style="text-align: left;"><a href="http://4.bp.blogspot.com/-3E4Zi9JbiqY/Ub2OZlibe7I/AAAAAAAAAww/RwKzG1qTK-0/s1600/photo.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="173" src="http://4.bp.blogspot.com/-3E4Zi9JbiqY/Ub2OZlibe7I/AAAAAAAAAww/RwKzG1qTK-0/s200/photo.JPG" width="200"></a></div>&nbsp;I hadn't looked at the course prior to the race so every turn was a surprise. It wasn't the most scenic run I've ever had but it wasn't the worst. &nbsp;For about 2.75 miles we circumnavigated the Belmont race track, meandering through its parking lots and following the dips and dives of its several over/under-passes.&nbsp;</div><div style="text-align: justify;"><br></div><div style="text-align: justify;"><b>The Home Stretch</b></div><div style="text-align: justify;">The final stretch of the race is where things got really cool. &nbsp;Having already finished a triathlon on a NASCAR track I was excited about running the last .2 miles of the race on Belmont's dirt horse track. As we made the final turn we passed under the grandstands and out onto the historical track; a track where many a Triple Crown hopeful has either fallen short or triumphed.&nbsp;</div><div style="text-align: justify;"><br></div><div style="text-align: justify;">Driving my tired body forward as the dirt slightly gave way to each push off was grueling. I had to dig down to find the extra energy and fed off the noise of the crowd in the grandstand and the knowledge that my father was standing by watching my finish. I poured every once of what was left in the tank into those final strides and finished with my new 5K PR of 21:34; good for 4th (out of 25) in my Age Group and 48/475 overall.&nbsp;</div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-wsBLEdC24fE/Ub2NdITy6bI/AAAAAAAAAwg/BUwVJtIotk8/s1600/Prostate+5K.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://2.bp.blogspot.com/-wsBLEdC24fE/Ub2NdITy6bI/AAAAAAAAAwg/BUwVJtIotk8/s320/Prostate+5K.jpg" width="212"></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The final stretch.&nbsp; Photo credit: GLIRC</td></tr></tbody></table></div><div style="text-align: justify;">While this was my best 5K to date (and I am by no means disappointed) I know I can do even better. &nbsp;I've set my sights on a sub-20 minute 5K (and hopefully a podium finish) sometime this year and I'm confident I will get it.&nbsp;</div><div style="text-align: justify;"><br></div><div style="text-align: justify;"><b> The Post-Race Party</b></div><div style="text-align: justify;">Easily the best array I've ever seen, GLIRC and their race sponsors put together an incredible spread. &nbsp;There was a variety of post-race food the likes of which I'd never seen including: pizza (from at least three pizzarias), Clif Bars, Zone bars, cupcakes, sandwiches, fruit, cannolis, Haitian pastries, and more. &nbsp;We ate more than our fair share of goodies and spent some time chatting with both new and old faces.&nbsp;</div><div style="text-align: justify;"><br></div><div style="text-align: justify;">Hats off to GLIRC. This is the second event of theirs I've participated in and both were fun and well-run. I'll be joining GLIRC pretty soon as I have already begun frequenting their weekly track workout.&nbsp;</div>http://www.atriathletesblog.com/2013/06/race-report-belmont-stake-blue-ribbon.htmlnoreply@blogger.com (Andrew Zitofsky)2Belmont Park, Elmont, NY 11417, USA40.714547 -73.71040900000002715.192512500000003 -115.01900300000003 66.2365815 -32.401815000000028tag:blogger.com,1999:blog-268450114912662552.post-6048998103949320416Wed, 12 Jun 2013 11:47:00 +00002013-06-12T11:42:09.862-04:00SwimTrainingWest Neck BeachAbandon Ship<div class="separator" style="clear: both; text-align: center;"><object width="320" height="266" class="BLOG_video_class" id="BLOG_video-3d51577f9539e958" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0"><param name="movie" value="//www.youtube.com/get_player"><param name="bgcolor" value="#FFFFFF"><param name="allowfullscreen" value="true"><param name="flashvars" value="flvurl=http://redirector.googlevideo.com/videoplayback?id%3D3d51577f9539e958%26itag%3D5%26source%3Dblogger%26app%3Dblogger%26cmo%3Dsensitive_content%3Dyes%26ip%3D0.0.0.0%26ipbits%3D0%26expire%3D1429848743%26sparams%3Dip,ipbits,expire,id,itag,source%26signature%3DA2F4DF85096202E44FEF83C73F8330357572E6F8.769BED9BED6203DBCD5FF4AA349D1B0814E07BF5%26key%3Dck2&amp;iurl=http://video.google.com/ThumbnailServer2?app%3Dblogger%26contentid%3D3d51577f9539e958%26offsetms%3D5000%26itag%3Dw160%26sigh%3De_oeF9Vt9gYHwuCS3H_mJjAR3C4&amp;autoplay=0&amp;ps=blogger"><embed src="//www.youtube.com/get_player" type="application/x-shockwave-flash" width="320" height="266" bgcolor="#FFFFFF" flashvars="flvurl=http://redirector.googlevideo.com/videoplayback?id%3D3d51577f9539e958%26itag%3D5%26source%3Dblogger%26app%3Dblogger%26cmo%3Dsensitive_content%3Dyes%26ip%3D0.0.0.0%26ipbits%3D0%26expire%3D1429848743%26sparams%3Dip,ipbits,expire,id,itag,source%26signature%3DA2F4DF85096202E44FEF83C73F8330357572E6F8.769BED9BED6203DBCD5FF4AA349D1B0814E07BF5%26key%3Dck2&iurl=http://video.google.com/ThumbnailServer2?app%3Dblogger%26contentid%3D3d51577f9539e958%26offsetms%3D5000%26itag%3Dw160%26sigh%3De_oeF9Vt9gYHwuCS3H_mJjAR3C4&autoplay=0&ps=blogger" allowFullScreen="true" /></object></div><div style="text-align: justify;">It was one of those situations where you hope you can motivate one another. &nbsp;One where you tell the other guy to buck up and quit being a baby. Instead we took one look, then another, and then nodded in agreement that there would be no Open Water Swim today.</div><br /><div><div class="separator" style="clear: both; text-align: center;"><object width="320" height="266" class="BLOG_video_class" id="BLOG_video-9225edd3b2f046e6" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0"><param name="movie" value="//www.youtube.com/get_player"><param name="bgcolor" value="#FFFFFF"><param name="allowfullscreen" value="true"><param name="flashvars" value="flvurl=http://redirector.googlevideo.com/videoplayback?id%3D9225edd3b2f046e6%26itag%3D5%26source%3Dblogger%26app%3Dblogger%26cmo%3Dsensitive_content%3Dyes%26ip%3D0.0.0.0%26ipbits%3D0%26expire%3D1429848743%26sparams%3Dip,ipbits,expire,id,itag,source%26signature%3D9E18404E93AFD84476C10F51240ACC5FEEDB320B.99881AEA9598C8A849032DD0A78887A8D04A0780%26key%3Dck2&amp;iurl=http://video.google.com/ThumbnailServer2?app%3Dblogger%26contentid%3D9225edd3b2f046e6%26offsetms%3D5000%26itag%3Dw160%26sigh%3DtND-gQ-CKLaUMvdwIhpQa1ki5S0&amp;autoplay=0&amp;ps=blogger"><embed src="//www.youtube.com/get_player" type="application/x-shockwave-flash" width="320" height="266" bgcolor="#FFFFFF" flashvars="flvurl=http://redirector.googlevideo.com/videoplayback?id%3D9225edd3b2f046e6%26itag%3D5%26source%3Dblogger%26app%3Dblogger%26cmo%3Dsensitive_content%3Dyes%26ip%3D0.0.0.0%26ipbits%3D0%26expire%3D1429848743%26sparams%3Dip,ipbits,expire,id,itag,source%26signature%3D9E18404E93AFD84476C10F51240ACC5FEEDB320B.99881AEA9598C8A849032DD0A78887A8D04A0780%26key%3Dck2&iurl=http://video.google.com/ThumbnailServer2?app%3Dblogger%26contentid%3D9225edd3b2f046e6%26offsetms%3D5000%26itag%3Dw160%26sigh%3DtND-gQ-CKLaUMvdwIhpQa1ki5S0&autoplay=0&ps=blogger" allowFullScreen="true" /></object></div><br /></div><div><div style="text-align: justify;">It was a complete violation of <b><a href="http://www.velominati.com/the-rules/" target="”_blank”">Rule #5 (geared towards cycling but applicable nonetheless)</a></b> but I'm not (totally) ashamed. Sure, it was the easy way out and definitely not the Iron-way but I'm going to pull the safety card on this one. &nbsp;The morning wasn't a total loss as the OWS was replaced by a pool swim; there will be many more chances to swim outside. </div><br /></div>http://www.atriathletesblog.com/2013/06/abandon-ship.htmlnoreply@blogger.com (Andrew Zitofsky)0tag:blogger.com,1999:blog-268450114912662552.post-9101991975328741988Tue, 04 Jun 2013 02:47:00 +00002013-06-04T05:59:31.094-04:00Event PowerGreat South BayRace ReportsRacesRace Report: Great South Bay Triathlon (Islip, NY)<div style="text-align: justify;">My first triathlon of the year came and went <b><a href="http://www.atriathletesblog.com/2013/06/put-it-in-books.html" target="_blank">yesterday</a></b> and I'm feeling completely energized for my next few months of training for Timberman.&nbsp; Great South Bay was the first event where all three NY Tri Locos raced together and it was the perfect start to the season.&nbsp; The temperature up north has finally risen to what it should be this time of year and the triathlon gods gave us a great day for racing (so what if the water was a bit choppy).&nbsp; Now onto the details:</div><br><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-LbarouXhrGE/Ua1RaD3o-GI/AAAAAAAAAvc/UMwl4nt9fsA/s1600/photo+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-LbarouXhrGE/Ua1RaD3o-GI/AAAAAAAAAvc/UMwl4nt9fsA/s320/photo+1.JPG" width="320"></a></div><br><a name="more"></a><b>Swim</b><br><div><div style="text-align: justify;">One of the first things we noticed when we arrived at the marina was the choppiness and current of the water.&nbsp; As we milled about before the race making our final preparations we noticed a small huddle of race personnel down near the water's edge. Our speculation of probable course adjustments proved correct and during the race briefing we were informed that the swim had been cut in half; music to my ears (and shoulder)!</div><div style="text-align: justify;"><br></div><div style="text-align: justify;">I usually swim on Long Island's North Shore and I'd recently heard that the south side is generally warmer.&nbsp; When I entered the water I immediately felt the difference; the temperature was at least a few degrees warmer than what I'd swam in the day before.&nbsp;</div><div style="text-align: justify;"><br></div><div style="text-align: justify;">As usual, the swim for me was about getting through it so I can bike and run.&nbsp; I'd done very little swimming in preparation for the race so I stayed back for a moment after the start to let the masses go.&nbsp; Once the water was clear I began my slow and steady stroke.&nbsp; I guess it's just part of that fact that I am still not 100% one with the water but I can't seem to get myself to actually <i>race </i>the swim.&nbsp; I'm going to try to work on more max-effort swimming so I can get myself used to swimming at, and sustaining, higher paces.&nbsp; </div><div style="text-align: justify;"><br></div><div style="text-align: justify;">Nonetheless, the swim was rather uneventful with the exception of one odd thing: I saw the faces of lots of people.&nbsp; I can't figure out why so many people were doing the backstroke AND why they were doing it at virtually the same speed I freestyle.&nbsp; This was a triathlon first for me but I just stayed my course and did my thing.</div><br><div style="text-align: center;">Swim Time: 8:51 (Age Place: 18/21) </div><br><b>T1: Swim-to-Bike</b><br><div style="text-align: justify;">The run into transition was fairly short and afforded me just enough time to get my upper body freed from my wetsuit.&nbsp; I was glad to have opted for booties because they insulated me well from what was apparently a rocky shore line.&nbsp; Once at my bike I had a pretty quick transition, until I (tried to) put on my bike gloves.</div><div style="text-align: justify;"><br></div><div style="text-align: justify;">I have to decide what to do about the <i>gloves situation.&nbsp; </i>I hate riding without gloves; not because my paws are too sensitive to hold on without them, but for the protection they offer in the event of a crash.&nbsp; I raced without gloves at Riverhead Rocks and though I got lucky that I didn't injure my hands during my crash, that didn't turn out so well.&nbsp; My new rule might be to skip the gloves on sprint races but wear them for all other distances.</div><br><div style="text-align: center;">T1 Time: 1:49 (Age Place: 7/21)</div><div style="text-align: center;"></div><br><b>Bike</b><br><div style="text-align: justify;">As I like to do (if I have the chance) I previewed the bike course with my training buddies before the race, and I'm glad I did.&nbsp; While the course was flat with just a few turns there were more than a couple areas of pretty rough road.&nbsp; The .25 mile start and finish of the course was particularly gnarly and needed to be ridden with extreme caution.</div><div style="text-align: justify;"><br></div><div style="text-align: justify;">All the pre-race information given warned participants to ride with caution and keep their heads up.&nbsp; Did they forget this was a race?&nbsp; I vowed to be cautious but still aimed for a fast bike time.</div><div style="text-align: justify;"><br></div><div style="text-align: justify;">Once off of the rough patches at the start of the ride, and with my feet finally inside my shoes, I settled into a nice pace.&nbsp; Within the first few minutes of the ride I was passed by a girl who I'll call "Twenty-five" because of the age on her calf.&nbsp; Twenty-five had a nice pace going and I decided to follow the rabbit.&nbsp; We rode almost the entire bike course within a couple of lengths of one another (without drafting of course).&nbsp; We surged at about the same times, came out of the corners equally hard and just seemed to sync up.&nbsp;&nbsp; </div><div style="text-align: justify;"><br></div><div style="text-align: justify;">It was fun having a pseudo-partner out on the course and we chatted afterwards about what a great ride it had been.&nbsp; My goal for the bike was to have an average above 20mph and with her motivation I met that mark.&nbsp; It seems I made a good choice about who to follow because she ended up placing in her age group.</div><div style="text-align: justify;"><br></div><div style="text-align: justify;">Knowing how fast/hard to ride is to me the most difficult part of triathlon.&nbsp; Unfortunately I lost the aid of my heart rate monitor (which malfunctioned during the race) but I figured that the race would be a learning experience one way or another.&nbsp; Without my heart rate I focused solely on my cadence.&nbsp; I tried to never drop below 90bpm to avoid putting to much strain on my legs.&nbsp; I ended up averaging 97bpm which may have been a bit too high but my legs felt ready to run.</div><br><br><div style="text-align: center;">Bike Time:&nbsp; 31:54 (Age Place: 4/21)</div><br><b>T2: Bike-to-Run</b><br><div style="text-align: justify;">After a smooth dismount from the bike I ran with my bike into T2.&nbsp; I can't say I enjoyed running alongside my bike through sand, but such is life.&nbsp; I quickly racked my bike, sprayed some <a href="http://www.atriathletesblog.com/2013/05/gear-review-whos-got-goods-preliminary.html" target="_blank"><b>Dry Goods </b></a>on my feet, put on socks and shoes and hit the road.&nbsp; I'm not sure what ended up taking so long in there but I will definitely practice T2 before my next race.&nbsp; I was disorganized and chaotic in T2 and I see no reason I can't shave at least 30s off of my time.</div><br><div style="text-align: center;">T2 Time: 1:36 (Age Place:11/21)</div><div style="text-align: center;"></div><br><b>Run</b><br><div style="text-align: justify;">After a hard bike and a frazzled T2 I was winded to begin the run.&nbsp; I didn't even need my heart rate monitor to know that I was somewhere above 90%.&nbsp; I focused on my breathing and worked to get myself in check.&nbsp; I was able to reel myself in and settled into my pace comfortably.&nbsp; My body felt fluid during the run and I felt good about being able to cap off a solid race.&nbsp;&nbsp;</div><div style="text-align: justify;"><br></div><div style="text-align: justify;">Along the way I caught up to a fellow Ironman (a Lake Placid finisher) and we ran together for a solid stretch.&nbsp; As is fairly typical for me now, I wasn't passed by many during the run but I do recall being buzzed by the top finishers of the 40+ age groups (who started after me).&nbsp;&nbsp;</div><div style="text-align: justify;"><br></div><div style="text-align: justify;">I kept a steady pace throughout the run and did my best to turn it up over the final moments.&nbsp; There was one dude who I had see-sawed with several times and I was intent on getting past him one last time.&nbsp; One of the stalwarts of my training (as preached by Coach Tim) is to do strides at the end of many of my runs. Running at almost full speed at the end of so many long runs has given me the confidence to lay it all out there when the time is right.&nbsp; I was able to continue my goal of sprint finishes and as soon as I could see the race clock I raced towards it.&nbsp; I surged past several other racers down the final stretch as the spectators looking on faded into a blur.</div><br><div style="text-align: center;">Run Time: 22:39 (Age Place: 6/21)</div><div style="text-align: center;"><br></div><div style="text-align: center;"><b>Total Time: 1:06:48 (Age Place: 6/21)</b></div><div style="text-align: center;"><br></div><div style="text-align: justify;">Overall I am very happy with my performance this past weekend.&nbsp; I didn't have any finite goals for the race other than to have fun and stay safe but I'm pleased with how my body felt just three months removed from surgery.&nbsp; The other Locos had awesome showings including both a PR and a podium finish and I'm proud to train with them.</div><div style="text-align: justify;"><br></div><div style="text-align: justify;">Event Power did a nice job organizing the race.&nbsp; Perhaps there are a few details they could handle better (like how about a tech t-shirt instead of a heavy cotton one) but overall the race was smooth and well-run.</div><div style="text-align: center;"></div></div>http://www.atriathletesblog.com/2013/06/race-report-great-south-bay-triathlon.htmlnoreply@blogger.com (Andrew Zitofsky)0tag:blogger.com,1999:blog-268450114912662552.post-2773845168934019273Mon, 03 Jun 2013 03:18:00 +00002013-06-02T23:27:38.447-04:005kBikeGLIRCGreat South BayRacesPut it in the Books<div style="text-align: justify;"><br /><span style="font-family: .Helvetica NeueUI;"><span style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969); font-size: 14px;">If today wasn't a day to remember I don't know what qualifies! &nbsp;Where this crazy two races + training ride idea came from I don't know, but it was as fun as expected, and will be a day to remember.&nbsp;</span></span></div><br />The <span style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969); font-size: 14px;">day started with the Great South Bay sprint triathlon in Islip, NY. &nbsp;It was the first time I was able to race with my NY training buddies and the race was a blast.&nbsp; The NY Tri Locos all put down great performances including a podium (2nd place) finish for the Pink Panther (Dru).&nbsp; I had a successful first race of the year and put up a Sprint Tri PR with a time of 1:06:48, good for 7/21 in my age group.&nbsp; Looking at the race results it's clear that I'm really going to have to improve my swim times if I plan on moving any further up the <a href="http://myraceresult.com/resultbanners/eventpower/greatsouthbay.html" target="_blank"><b>leaderboard</b></a>.&nbsp;&nbsp;&nbsp;</span><br /><div style="text-align: justify;"><br /><span style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969); font-size: 14px;">The second stage of the day was an hour-long training ride.&nbsp; The ride wasn't particularly long, fast, nor steep, but the combination of having throwing down in the morning and heading out during the hottest part of the day made for a good workout.&nbsp; Thanks to Vinny and Jay for the good company and frosty cold ones at the finish!</span><br /><span style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969); font-size: 14px;"><br /></span><span style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969); font-size: 14px;">As if that isn't enough exercise to deserve a good night's sleep, Act Three featured the <a href="http://www.glirc.org/" target="_blank"><b>Greater Long Island Running Club (GLIRC)</b></a> Belmont Stakes Blue Ribbon Run for Prostate Cancer.&nbsp; Jonah and I ran in honor of <a href="http://www.atriathletesblog.com/2012/05/s-on-his-chest.html" target="_blank"><b>my father</b></a> - a thriving prostate cancer survivor - who joined us at the track.&nbsp; On tired legs we each put up 5K PRs and <a href="http://justfinish.net/wp-content/uploads/2013/01/Age-Group32.htm#%205" target="_blank"><b>placed respectably</b></a> in our age group: 4/25 for me and 6/25 for Jonah.</span><br /><br /><span style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969); font-size: 14px;">In an effort to keep this short and sweet I'm going to cut this post off and plan to post separate race reports for today's events. &nbsp;</span><br /><br /><span style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969); font-size: 14px;">Now it's time for some well deserved rest; tomorrow will be an off day and I plan to enjoy it (I usually have a hard time accepting off days, but I don't think that will be the case with this one).&nbsp; Tuesday I will be right back to the grind with a hard track workout and then I'll continue with training as usual.</span><br /><br /><span style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969); font-size: 14px;"><span style="font-size: x-small;">p.s. Thanks for the tagline <a href="http://en.wikipedia.org/wiki/Howie_Rose" target="_blank"><b>Howie Rose</b></a></span> </span></div>http://www.atriathletesblog.com/2013/06/put-it-in-books.htmlnoreply@blogger.com (Andrew Zitofsky)0tag:blogger.com,1999:blog-268450114912662552.post-1302922493521010084Sun, 02 Jun 2013 02:23:00 +00002013-06-01T22:23:32.481-04:00Great South BayRacesTrainingFamiliar Feeling<div style="text-align: justify;">After a full day which included a dip (I can't even call it a swim) in the open water, a "get the wood out" run (as Coach Tom used to say), and a celebration for my mother's upcoming retirement, I'm all packed for my first race of the season.&nbsp; What should likely be routine by now still makes me both a bit giddy and nervous. &nbsp;Perhaps part of the emotional surge is related to the fact that for a couple of days - just a few months ago - I wasn't quite sure what would become of my future in triathlon.&nbsp; Now, mostly healed up, I am back on the horse and ready to race <a href="http://www.eventpowerli.com/races/Islip%20Great%20South%20Bay/gsb-home" target="_blank"><b>Great South Bay.</b></a></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">I'm not exactly sure what my expectations are for the race other than that I want to have a good time and stay safe.&nbsp; Of course that doesn't mean that I won't give it what I've got but I'll try to keep a glimpse on the big picture that is my entire tri-season.&nbsp; In&nbsp; any case, tomorrow will be an <b><a href="http://www.atriathletesblog.com/2013/05/heres-wild-idea.html" target="_blank">eventful day</a></b> and I'm looking forward to racing with my fellow Timberman-and-woman: J$ (aka Red Rocket) and Dru (Pink Panther). </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">As the buzz of the day continues to wear off, it is officially time to put down the <i>pen and pad</i> and get some rest.&nbsp; I'm crashing at my buddy's place tonight to make things easier for the morning and I'm looking forward to having some company for my pre-race morning routine.&nbsp; Until tomorrow...</div>http://www.atriathletesblog.com/2013/06/familiar-feeling.htmlnoreply@blogger.com (Andrew Zitofsky)0tag:blogger.com,1999:blog-268450114912662552.post-5077475882079285847Thu, 30 May 2013 01:45:00 +00002013-05-29T21:45:17.153-04:00Great South BayRacesTrainingHere's a Wild Idea<div style="text-align: justify;">Now that I am back into the full training mix and the lingering reminders of my shoulder injury are fading, it's time to get racing.&nbsp; Continuing the trend of signing up for races close to the race event last week my buddy and I signed up for the <b><a href="http://www.eventpowerli.com/races/Islip%20Great%20South%20Bay/gsb-home" target="_blank">Great South Bay</a></b> sprint triathlon.&nbsp; I'm excited and a bit nervous for my first race (not including a 10-mile winter run) since Arizona; temperatures in the northeast have remained mild and last week was downright cold.&nbsp; Saturday I'm planning my first OWS of the season and based on the reports of others who have swam recently I am bracing myself for the cold.&nbsp;&nbsp;&nbsp;</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"></div><div style="text-align: justify;">I'm looking towards Sunday's race as if it is just another training day and in fact after the event my Timberman crew and I will be heading out for our weekly long ride.&nbsp; The 10-mile bike of the sprint is not enough to replace the weekly long ride that is part of our Timberman training plan.&nbsp; As if that's not enough activity for one day we aren't stopping there: at night we will head to the Belmont Racetrack for the <b><a href="http://www.glirc.org/index.php?id=1003" target="_blank">Belmont Stakes 5K for Prostate Cancer</a></b>.&nbsp;&nbsp;</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">The day should be one to remember but more than anything I am just glad to be back to my old self again.&nbsp; I feel so much more complete now that I am back in training and I'm glad to have a couple of great training partners heading into the tri season.&nbsp; Let's get it on.</div>http://www.atriathletesblog.com/2013/05/heres-wild-idea.htmlnoreply@blogger.com (Andrew Zitofsky)0tag:blogger.com,1999:blog-268450114912662552.post-7933723855191258617Sun, 19 May 2013 03:58:00 +00002013-05-19T22:53:29.334-04:00Blister PreventionChafing PreventionsReviewsGear Review: Who's Got the Goods (A Preliminary Review of Dry Goods)<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-bvbW3gIH8JU/UZfQLZ-WoAI/AAAAAAAAAqU/Fg7LtT23Rok/s1600/Capture.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-bvbW3gIH8JU/UZfQLZ-WoAI/AAAAAAAAAqU/Fg7LtT23Rok/s320/Capture.JPG" width="171" /></a></div><div style="text-align: justify;"><span style="font-size: x-small;"><b>Disclaimer:</b> The product reviewed below was provided to me free of charge in exchange for my unfiltered thoughts on its effectiveness. This is a preliminary review based on my initial experiences with the product. I will follow-up after more applications during summer training.</span></div><div style="text-align: justify;"><span style="font-size: x-small;"><br /></span></div><div style="text-align: justify;">I was about 14 years old when I was first introduced to Gold Bond Powder. Sure, some people only know of the podiatric uses, but at my sleep-away camp it had other well-known applications (powers). For boys away from home - anxious to become men - the first Gold Bond-ing was a coming of age experience. "It's just powder," you might say. Eh, not so much. The cooling sensation - sometimes referred to as the <i>Gold Bond tingle</i> is at first a foreign and unfamiliar feeling (though not unwelcome). Perhaps for some campers it may just be a summer gimmick but I suspect for many it became part of a daily ritual: wake up, brush teeth, get Bond-ed, and get dressed. I am one of the latter.</div><a name='more'></a><br /><div style="text-align: justify;"></div><div style="text-align: justify;">As a resident of South Florida for many years I can tell you that staying dry doesn't come easily. As a triathlete I came to experience even more of the downsides of the excessive heat and humidity; blisters on long runs were the norm and I'd try any product geared toward solving the inevitable saddle soreness associated with long rides. Any over-the-counter help is much appreciated.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Several weeks ago I was offered a sample of a product known as Dry Goods; if I do say so myself, the name is brilliant (and as an avid Mad Men aficionado) I can't help but envy the job well done on naming the product. As I waited for my sample to arrive I checked out their website: <a href="http://www.drygoods.com/"><b>www.drygoods.com</b></a> which is equally well executed. Simple graphics and text tell you just what you need to know: nothing more and nothing less.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b>The Skinny:</b> Dry Goods is considered a spray on powder and comes in both a regular and menthol version (think yellow Gold Bond vs. green Gold Bold). The product is being initially geared towards athletes of all kinds (hence its appearance on this blog) but I truly think it has applications well-beyond the multi-sport community. </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b>The Application:</b> Shake vigorously, hold approximately 8-10 inches from your body, make sure no one is looking, and spray on any body part you’d like to keep fresh and dry (get as creative as you want). </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b>What to Expect:</b> A mighty cool tingle. It’s shocking at first but after frequent applications your body knows what’s coming and eagerly anticipates the first shot of the day.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b>Initial Thoughts:</b> One of the most appealing things about Dry Goods is its ease of use. Once you aim and spray it goes exactly where you want it to. It produces a cooling sensation and basically dries on contact creating a smooth layer of protection on the skin. I’ve taken to daily applications on my feet and the nether-regions and am more than pleased with the initial results. Dry Goods is long lasting and performs as advertised: <i>the goods </i>(whatever they might be) stay dry.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">So far I have used Dry Goods for basic daily use and blister/wetness protection before some of my runs. I have found that it works as advertised and is a major upgrade over traditional powders. That said, I’m not sure that Dry Goods will allow me to discontinue the use of dedicated friction preventives such as Body Glide or Chamois Butt'r. I think each product will have its own role in my daily and tri-arsenals.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">As I have a chance to continue using Dry Goods throughout the summer for my tri-training I plan to update this review with additional observations.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">If you’re interested in trying Dry Goods for yourself, visit <b><a href="http://www.dry-goods.myshopify.com/">www.Dry-Goods.myshopify.com</a></b> and use the promotion code: <b>THETriathletesChoice</b> to get 20% off of your purchase.</div>http://www.atriathletesblog.com/2013/05/gear-review-whos-got-goods-preliminary.htmlnoreply@blogger.com (Andrew Zitofsky)0tag:blogger.com,1999:blog-268450114912662552.post-3529837422624352881Thu, 02 May 2013 15:23:00 +00002013-05-02T22:48:43.628-04:00RecoverySpringTimbermanTrainingGreen Light<div dir="ltr" style="text-align: justify;">This week I had a follow-up with the Good Doc to check in on my surgically repaired clavicle. Due to some business travel I had pushed back my appointment a few times and hadn't yet been able to start physical therapy. Despite the lack of formal therapy, over the last few weeks I gradually increased the usage of my right side and relied on my body to tell me when it was too much.&nbsp; It's been some time since I've felt pain in the shoulder; at this point I am only dealing with some residual tightness, soreness after hard workouts, and a bit of atrophy from non-use.<br><br><br /></div><div dir="ltr" style="text-align: justify;">With the solid progression in my recovery I had a hunch about what the Doc would say.&nbsp; When I wanted to begin therapy shortly after my surgery, he suggested that it would be a waste at that time.&nbsp; I knew he'd say the same when he checked me out.&nbsp; My visit was a success and I now have the Dr. approved "all clear" to do anything!</div><div dir="ltr" style="text-align: justify;"><br /></div><div dir="ltr" style="text-align: justify;">As I've been through my entire recovery I will of course be smart about easing my way back into things - no 2,500 yard pool workouts just yet.&nbsp; I'll begin training with resistance bands to increase my strength and flexibility and I can't wait to take my first spin on a real bike this weekend!&nbsp; I don't doubt that the increased impact of the rubber meeting the road may be at first uncomfortable but oddly I'm looking forward to the soreness that will follow but I'll continue my post workout icing regimen and do everything I can to speed up the rest of the healing.</div><div dir="ltr" style="text-align: justify;"><br /></div><div dir="ltr" style="text-align: justify;">Though swimming was always my least favorite discipline I have literally dreamed of getting back in the pool.&nbsp; I suppose sometimes it takes losing something to know how important it is to you.&nbsp; Of the three sports swimming is likely where I will have suffered the biggest setback but the good news is that I wasn't very good to begin with.&nbsp; Not having much room to go down, I'm looking towards the bright side of focusing on my stroke as I make my way back into the water.</div><div dir="ltr" style="text-align: justify;"><br /></div><div dir="ltr" style="text-align: justify;">WIth spring entering full bloom, there's no better time to be released into the wild.&nbsp; Timberman is less than 4 months away and though I've adjusted my goals for the race it's full speed ahead into my training now.</div>http://www.atriathletesblog.com/2013/05/green-light.htmlnoreply@blogger.com (Andrew Zitofsky)3tag:blogger.com,1999:blog-268450114912662552.post-2262611108380571442Tue, 30 Apr 2013 23:29:00 +00002013-04-30T19:29:07.237-04:00HealingIntervalsRecoverySpringTrainingDeja Vu All Over Again<div style="text-align: justify;">As a result of my brief self-imposed post-Ironman moratorium on heavy workouts, the dreadful - <i>says a recovering Floridian</i> - winter, and the involuntary recovery from my surgery, it's been months since I've hit the track. This morning, accompanied by my fellow Timberman trainee and the emerging light of daybreak we ran intervals at the SUNY Farmingdale track. </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Despite not having done one of these workouts in awhile, waking up at the crack of dawn - putting some homemade beef jerky in the dehydrator - and lacing up my racing flats for a near-vomit-inducing workout, was just as invigorating as I remembered it being. By no means was our workout the most challenging but the 30s x 30s interval did fill me with a bit of nostalgia. This workout was one of the first intervals workouts that I completed when I started training for real. &nbsp;Today, though I was quite a ways from the ocean it seemed as if I could almost smell the salty sea air, just as I did that first time on Miami's Brickell Key. </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">This morning's session left me feeling energized and ready to take on the day; throughout my work day I was focused and my mind was as sharp as its been in quite some time.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">I'm so glad to be back and am looking forward to sinking my teeth (umm...legs) into triathlon season. </div>http://www.atriathletesblog.com/2013/04/deja-vu-all-over-again.htmlnoreply@blogger.com (Andrew Zitofsky)0tag:blogger.com,1999:blog-268450114912662552.post-4592872952267439990Thu, 18 Apr 2013 01:14:00 +00002013-04-17T21:59:28.732-04:00Broken ClavicleRacingRecoverySpringTrainingFall Back, Spring Ahead<span style="font-size: 13.5pt; text-align: justify;">It feels like forever but it's been only two months since my snowboarding SNAFU and just more than that since my surgery. &nbsp;By all accounts my shoulder is healing well and the Doc is pleased with my progress.&nbsp; My x-rays point to proper healing of the bone and the only physical reminder I’m left with is a clean red scar which fades a bit more each day.</span><br /><div style="margin: 0in 0in 0.0001pt; text-align: justify;"><br /></div><div style="margin: 0in 0in 0.0001pt; text-align: justify;"><span style="font-size: 13.5pt;">A few weeks ago I was given clearance to ease into activity and to say I’ve missed it is an understatement.&nbsp; Not being able to exercise (or do pretty much any <i>normal</i> activity) was agonizing.&nbsp; I’m still likely at least a few weeks away from swimming but I’ve begun running with mild-regularity and I’m spinning a couple of times a week.&nbsp; Hopefully when I see the Doc next week I’ll be given the green light to ride a real bike soon (and I just got my script for physical therapy).&nbsp; When I’m running, or <i>riding (in place),</i> my shoulder hardly feels different but there's no doubt I experience mild soreness afterwards.&nbsp; I’ve been diligent about post-workout icing and am also cautious (maybe to the point of nervous) during my activities.<o:p></o:p></span></div><div style="margin: 0in 0in 0.0001pt; text-align: justify;"><br /></div><div style="margin: 0in 0in 0.0001pt; text-align: justify;"><span style="font-size: 13.5pt;">A few months ago I laid out my plans for this year’s triathlon season and it’s with regret that I know I have to scratch some of the schedule I envisioned and reassess my aspirations.&nbsp; Timberman will continue to be my “A” race and the good Doc has been confident from day one that there’s no good reason I won’t be able to race in New Hampshire.&nbsp; <o:p></o:p></span></div><div style="margin: 0in 0in 0.0001pt; text-align: justify;"><br /></div><div style="margin: 0in 0in 0.0001pt; text-align: justify;"><span style="font-size: 13.5pt;">Based on the fitness gains I had made in the early part of my training and racing I had set lofty goals for this season and its races.&nbsp; I know that my injury and (semi)recovery was short in the grand scheme of things but it was much more of a setback than I had expected.&nbsp; My fitness loss (albeit I admit some of it is mental) is noticeable and I’ve begun working hard to get back in shape; it’s amazing what weeks of inactivity, pain killers, and beer will do to a triathlete.<o:p></o:p></span></div><div style="margin: 0in 0in 0.0001pt; text-align: justify;"><br /></div><div style="margin: 0in 0in 0.0001pt; text-align: justify;"><span style="font-size: 13.5pt;">During the first few workouts after I turned the post-op corner I felt like I was simply going through the motions, but lately I am starting to feel the <i>fire</i> again.&nbsp; I’ve been increasing my intensity and as a result my energy level is rising as well.&nbsp; I know that as I keep training my broken collarbone will continue to fade in the rearview mirror and I’ll focus my gaze on the obstacles in front of me, rather than behind.&nbsp; I can’t wait to start therapy next week and experience the soreness associated with rebuilding muscle and recovering my previous range of motion.<o:p></o:p></span></div><div style="margin: 0in 0in 0.0001pt; text-align: justify;"><br /></div><div style="margin: 0in 0in 0.0001pt; text-align: justify;"><span style="font-size: 13.5pt;">Though my first few runs were less than confidence inspiring (and hard to swallow) I know that I have nowhere to go but up.&nbsp; As the lingering winter begins to fade, spring is finally upon us (sort of). I look forward to joining the bloom and blossom of the flora and coming to life in the emerging season.<o:p></o:p></span></div>http://www.atriathletesblog.com/2013/04/fall-behind-spring-forward.htmlnoreply@blogger.com (Andrew Zitofsky)2tag:blogger.com,1999:blog-268450114912662552.post-842308375198258254Mon, 04 Mar 2013 03:14:00 +00002013-03-17T08:13:38.535-04:00. SurgeryBroken ClavicleRecoveryRecovery Road<p dir=ltr>It's been about five weeks since I broke my clavicle and four weeks since it was surgically repaired. I'm feeling a little better and stronger each day and I'd like to think the worst is behind me. Though that's partially true (in that the pain of the break itself and the post-op period was intense) I know I've got a long way to go before I'm back to full strength.</p><p dir=ltr>These last couple of weeks have been extremely hard for me and I'll admit to having spent some time in a very dark place.&#160; I'm not one for a "pity party" (and though I know it was only concern) it was tough for me to accept all the text messages and phone calls that I knew were only associated with my calamity.&#160; Not being able to exercise AT ALL has been the biggest challenge and I've been left with a tremendous amount of extra energy.&#160; For better or worse I damn near cut myself off from anyone with whom I associate exercise and resigned myself to self pity rather than hopeful optimism.&#160; I've come to realize that those who I was cutting off are the folks who care most about me and have come to grips with my current level of inactivity.</p><p dir=ltr>As I progressed through my recover I was able to begin taking my arm out of its hefty brace when I was in a "controlled environment.&#160; Last week though I attended the national trade show for my company in Washington DC.&#160; Due to the quantity of people there I had no choice but to keep my arm in the brace both for protection against the crowds and to prevent undue strain on my muscles while I was on my feet. To say my brace was an eyesore and an attention magnet is an understatement; rather it was an albatross and an all too frequent conversion piece. While I'm lucky that my "good" side (I'm left-handed) is healthy, my bum wing made it difficult to shake hands in the typical fashion. Instead I set out as a one man crusader instituting the <i>21st century left-handed shake</i>; I must admit that watching people decide whether to turn their hand inside out, give me a pound, or simply shake it lefty was more than mildly entertaining. </p><p dir=ltr>The show was a neat experience but was without a doubt exhausting and I'm not used to getting so tired from doing so little. On top of the fatigue, by the end of the day I was just hurting. </p><p dir=ltr>Being away also meant sleeping somewhere other than my recliner for the first time in weeks. In my hotel room I created a faux-recliner crafted of every pillow the room had to offer and more. My masterpiece was less than comfortable and sadly I was salivating at the idea of a night's sleep back on the couch. </p><p dir=ltr>From the time I first learned of the severity of my injury I knew my recovery would be a process and I approached it with a positive outlook. Maintaining my positivity has been more challenging than I expected and these past few weeks have been among the hardest of my adult life. Each day I remind myself that things will get better and my body will get stronger. I am itching to start physical therapy (as soon as the good Doc gives me the green light); though the pain and discomfort won't be fun, I know that I'll welcome the pain that comes along with PT because it is part of the rebuilding. As I reminded myself repeatedly during IM training: no pain, no gain. </p>http://www.atriathletesblog.com/2013/03/the-long-road-to-recovery.htmlnoreply@blogger.com (Andrew Zitofsky)1tag:blogger.com,1999:blog-268450114912662552.post-5884127974861399183Mon, 04 Mar 2013 02:22:00 +00002013-03-03T21:51:01.969-05:00Broken ClavicleSurgeryPost-Op<div style="text-align: justify;">In the weeks since my injury I've probably read every internet article, forum thread, or blog post the Internet has to offer on the subject of broken clavicles and surgical repair. I'm more convinced than ever that the decision to operate was the right one. </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">My surgery was performed by Dr. Joshua Dines, who was actually recommended by the first doctor (who suggested waiting a little bit before going the surgical route) I saw. From the first exam with Doc Dines I was instantly impressed and there was no doubt he'd be my surgeon. He was confident that surgery was the answer and that over time I will make a complete recovery. </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">The operation was performed at the Hospital for Special Surgery on February 19. I've got to tip my hat to all the nurses, doctors, and volunteers for making the day as stress-free as possible. The facility is top notch and I knew I was in good care. <a name='more'></a><br /></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Once I arrived at the HFSS my first stop was to be fitted for the brace I'd be placed in after the surgery. It's basically a heavy-duty sling but it positions the arm out to the side a bit more: apparently the arm position allows for increased blood flow into the area to aid with healing. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-8TYic5NQm7o/UTQEj3HHjpI/AAAAAAAAApk/BFhMCmiGJaQ/s1600/photo+2-2-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="201" src="http://3.bp.blogspot.com/-8TYic5NQm7o/UTQEj3HHjpI/AAAAAAAAApk/BFhMCmiGJaQ/s320/photo+2-2-1.jpg" width="320" /></a></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">After that I filled out some paperwork and just waited for my name to be called.&nbsp; Once I settled into my pre-op room the parade began: nurses, the physical therapist, the chaplain, more nurses, the anesthesiologist, and eventually Dr. Dines. By then I'd been asked every possible question, had my shoulder shaved, and was ready to roll. </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">At my request I was allowed to walk into the OR myself; I couldn't stomach the idea of having someone wheel me in when my legs work perfectly fine. Having not really had any major surgeries I must say that the OR was impressive. I got a good look at the assorted sizes of titanium plates, one of which would become a part of my body. I gave one of the assistants my phone to take pictures (if I was going to have to live with a plate inside my body I wanted pictures of the whole ordeal) which they actually agreed to&nbsp;take and climbed up on the table. A nurse plunged a syringe into my IV cocktail, informed me that it might burn a bit and the next thing I remember is waking up in the recovery area with a heavy snorer next to me. </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Due to the local anesthetic I felt nothing in my shoulder and as I eased out of my slumber all I wanted to do was go home. I was offered an overnight stay but I was committed to sleeping on my recliner and not in a hospital bed. </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Between the Percocet and left over anesthesia I actually slept rather well. I woke up expecting to be in major pain but I felt rather well, little did I know that it takes approximately 24-hrs for the local anesthesia to completely wear off. What began as a good pain free day turned (in an instant) into an uncomfortable afternoon and evening. </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Three things which helped me get through my first week of post-op:</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><strong>Family and friends:</strong> Thank you all for the text messages and phones calls; I really appreciate everyone's thoughts and concern. In addition my parents, in-laws, and wife were amazing. I was completely dependent on the help of others to do anything; my dad was practically a 24-hr nurse, and the rest of the crew did everything I needed and more. </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><strong>Percocet:</strong>&nbsp; Now that the initial pain has worn off I've mostly stopped taking the pain meds, but they can still be helpful in getting a full night's sleep.&nbsp; </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><strong>Aircast Cryo-cuff:&nbsp;</strong> At the recommendation of the Doc's office I picked up the shoulder cuff and cooler.&nbsp; Once filled with water and ice, the system uses a built in pump to continually circulate icy water&nbsp;into the pack which sits on my shoulder.&nbsp; The pack is well designed, comfortable, and easily adjustable and has made it easy to keep my shoulder well-iced.</div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-PXPXTQePpl4/UTQEhvqtnlI/AAAAAAAAApg/jRiPHMrzz90/s1600/photo+1-2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-PXPXTQePpl4/UTQEhvqtnlI/AAAAAAAAApg/jRiPHMrzz90/s320/photo+1-2.JPG" width="320" /></a></div><div style="text-align: justify;">&nbsp;</div><div style="text-align: justify;">Last week I had my first post-op follow up with Doc Dines and he's pleased with how everything is going.&nbsp; Apparently the bones lined up extremely well during the surgery and rather than having to use a graft to repair the ligament (which he thought he might have to do) he was able to simply suture the tear back together.&nbsp; The incision itself, though long, is shockingly clean and benign; I don't expect the scar to be nearly as gnarly as I'd originally thought it might be.&nbsp; They also took new x-rays which show that the healing has begun and gave me my first look at my hardware.</div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-QV2zrwGq0bM/UTQEd9_9OUI/AAAAAAAAApY/j8RrQNpyPG0/s1600/photo+2-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="222" src="http://3.bp.blogspot.com/-QV2zrwGq0bM/UTQEd9_9OUI/AAAAAAAAApY/j8RrQNpyPG0/s320/photo+2-1.jpg" width="320" /></a></div><br /><div style="text-align: justify;">The Doc's orders allow me to use my right hand for small tasks (a major upgrade over not using it at all) but I will need to wear the brace for several more weeks.&nbsp; I have two basic range-of-motion exercises to begin doing but the real therapy and strengthening won't begin for at least 2-3 more weeks.&nbsp; </div><div style="text-align: justify;">&nbsp;</div><div style="text-align: justify;">Each day I feel a little better but I have to keep reminding myself that&nbsp;- much like training for an Ironman&nbsp;- nothing is going to happen overnight.&nbsp; My bone needs time to fortify around the plate and the ligaments need time to properly heal before any real rehabilitation can begin.&nbsp; For now I will do my best to keep on taking it easy and allow the process to unfold.</div>http://www.atriathletesblog.com/2013/03/post-op.htmlnoreply@blogger.com (Andrew Zitofsky)0tag:blogger.com,1999:blog-268450114912662552.post-7955294649201881898Mon, 18 Feb 2013 22:03:00 +00002013-03-03T21:55:08.669-05:00Broken ClavicleSurgeryTitanium-Man<div dir="ltr" style="text-align: justify;">Due to my less than Iron-manly workout schedule and the infrequency of my blog posts I'd been queuing up a post about my winter "tribernation." I'll shelve that one for now in lieu of current events. </div><div dir="ltr" style="text-align: justify;">&nbsp;</div><div dir="ltr" style="text-align: justify;">Last week's snow storm brought heaps of the white stuff (over two feet in my neighborhood) and with it my first opportunity to dust off my snowboard and hit the slopes. After shoveling my way out of the house I was picked up and headed to Hunter Mountain with a couple of friends. </div><div dir="ltr" style="text-align: justify;">&nbsp;</div><div dir="ltr" style="text-align: justify;">Strapping the board on my feet felt strange at first but after the first minute (and a couple of tumbles) or so I started to get my legs back. Just as I was getting comfortable I caught an edge and took a bad spill with my shoulder first contact with an icy patch of ground. It all happened so fast but it hurt pretty badly. I wondered whether it was just typical trauma pain where the pain is brutal at first but subsides quickly. </div><div dir="ltr" style="text-align: justify;">&nbsp;</div><div dir="ltr" style="text-align: justify;">After a few minutes on the ground I attempted to get up and board the rest of the way down. Not happening. Going completely against my nature I agreed for my friends to call for help and within moments I was surrounded by ski patrol. A harrowing speedy sled ride (which under any normal circumstances would have been a blast) brought me to first aid. Much like the school nurse's office, all they were ably to supply was ice (and a poorly tied sling). There was no diagnosis but one of the staff members suggested a possible tear of a ligament near the clavicle. </div><div dir="ltr" style="text-align: justify;">&nbsp;</div><div dir="ltr" style="text-align: justify;">Once I knew that I wouldn't do any further damage waiting to get fully checked out and have the shoulder x-rayed I told the others to enjoy themselves on the slopes (we'd only just arrived) and I hit the bar. Probably due to my sloppy sling, the bartender took great care of me. </div><div dir="ltr" style="text-align: justify;">&nbsp;</div><div dir="ltr" style="text-align: justify;">That night after making it home (in substantial pain) and spending some time with my family and my Dad, who was sitting shiva, the Mrs. and I hit the Emergency Room. The Dr. took a quick look before having the x-rays taken and indicated that it didn't seem like anything was broken (explaining that if it was I would be in excruciating pain, I reminded him that it did indeed hurt). </div><div dir="ltr" style="text-align: justify;">&nbsp;</div><div dir="ltr" style="text-align: justify;">The x-rays revealed a complete break of my clavicle on the distal end ("near the shoulder" in layman's terms-though I'm a clavicle expert now).&nbsp; The treatment described was immobilization of the shoulder in a real sling and an outside chance of surgery. The follow-up visit with an ortho on Monday was when I first realized things were worse than the hospital docs let on. It was explained that my specific injury can be handled with or without surgery depending on the patient and their activity level. The recommendation was to wait a week and take it from there. </div><div dir="ltr" style="text-align: justify;">&nbsp;</div><div dir="ltr" style="text-align: justify;">I went for a second opinion on Wednesday with one of NY's premier surgeons and for him the diagnosis was clear. For someone like me (young and active) surgery would be the answer. Due to the displacement of the bones the likelihood of the fracture healing normally was slim. I corroborated the prognosis with a good friend who is a doctor of physical therapy and went ahead with scheduling surgery to have a titanium plate installed over the top of my clavicle. </div><div dir="ltr" style="text-align: justify;"><a name='more'></a><br /></div><div dir="ltr" style="text-align: justify;">This brings us to today. Aside from having tubes put in my ears as an infant, and having my tonsils removed in my early teens, I've never had any real surgery. To say I'm not nervous would be a lie but I've been wearing a cloak that says business as usual (including going into work this morning like it's just another day). I trust that I'm in good hands and the doctor sees no reason why I won't be ready for Timberman in August (though I may still have some pain). </div><div dir="ltr" style="text-align: justify;">&nbsp;</div><div dir="ltr" style="text-align: justify;">The way I see it, this past week was the worst of it. In addition to the pain, the uncertainty and acceptance of the situation was hard for me. Aside from going to work I've been completely inactive and feel as though I'm bordering on being useless.&nbsp; Though I resist help on all my basic tasks, I haven't been good for much else.&nbsp; </div><div dir="ltr" style="text-align: justify;">&nbsp;</div><div dir="ltr" style="text-align: justify;">Today I will turn the corner and begin my road to recovery. Sure it's probably going to hurt like $&amp;@! but the healing will start right away and I've got a healthy dose of meds to help take the pain away. I'm optimistic (and so is the doc) that I'll make a solid recovery and resume all my activities. I'll have to re-evaluate and re-establish my goals and expectations for this tri-season but isn't that what life is all about. Adjusting to whatever is thrown your way is the name of the game and adjust I will. </div>http://www.atriathletesblog.com/2013/02/titanium-man.htmlnoreply@blogger.com (Andrew Zitofsky)1tag:blogger.com,1999:blog-268450114912662552.post-2046825570159270835Fri, 14 Dec 2012 02:49:00 +00002012-12-16T14:27:12.376-05:00DuathlonRace PlanningTrainingTriathlonsWinterPlanning Ahead<p>Now that my 2012 race season has come to a close it's time to start thinking about the gameplan for 2013.&#160; Though I had company during some of my workouts this past season (and had the Miami Tri Locos alongside me in spirit), on the whole I trained on my own. 2013 will be a different story.</p><p>A couple of nights ago my buddy and I huddled up to plan out our race season.&#160; It was a long process, full of lots of distractions and sidebars, but in the end we have a decently laid out schedule for the year ahead.&#160; I was initially unimpressed with the race selection, but once we expanded our searching off of Long Island and into a larger area we had more than enough options. Our race planning session was an exercise in balance; among the factors were race scheduling, distances, locations, courses, and last but not least race fees.&#160; With our Timberman 70.3 registrations on the books (and designated as the year's "A"' race) our goal was to fill in the season with variety of other races both triathlons and other types events. </p><p>Next up is a 10-mile race in January and then our next event will likely be the Prospect Park duathlon (in Brooklyn) in March.&#160; Now it's time to start saving up for the race fees!</p>http://www.atriathletesblog.com/2012/12/planning-ahead.htmlnoreply@blogger.com (Andrew Zitofsky)1tag:blogger.com,1999:blog-268450114912662552.post-5086469619840051544Sun, 09 Dec 2012 18:24:00 +00002012-12-13T21:52:38.701-05:00Ironman ArizonaPost-race funkWinterStay Hungry my Friends<p>The first week or so after Ironman Arizona was all about recovery (both mental and physical); the soreness disapated in just a few days but it was a few days after that before I began to feel myself again. Training hours on end had become the norm for me during IMAZ training.&#160; In the race's wake I found myself completely out of sorts, a funk if you will; my energy level was noticeably down and I even bordered on irritable. Not until after the first few workouts did the fog begin to lift and I began to return to <i>normal.</i> </p><p>My training over the past few weeks has been a major shift from what I was doing before the race.&#160; For one thing the northeast has settled into the early stages of winter, complete with short daylight hours and temperatures trending downwards. The days of riding outside are over for several months, as are open water swims (except for the upcoming Polar Bear Plunge).&#160; I'll keep running outside through the winter, but the rest of my workouts will be moved indoors.&#160; Without the pressure of having to log countless miles I've already begun to get back into the weight room and the yoga studio is next. </p><p>With Ironman Arizona behind me, and no imminent race plans, I can't deny that I've been slightly less motivated during my last few weeks of workouts.&#160; Perhaps there is still just some lingering fatigue but I think I can attribute it mostly to reaching my lofty goal. I ate, slept, and dreamt for months about crossing that finish line (it still seems surreal that it actually went down).&#160; Because so much of my energy was spent taking the necessary steps to help me reach my goal I guess I can't help but think: "what now?"&#160; In fact, many family members, friends, and coworkers have asked that very question.&#160; </p><p>For now I have my sights set on some new short- and long-term achievements: drastically improve my swimming, running a sub 20-minute 5K, qualifying for the Boston Marathon (this one is probably years down the road, if at all), improving my climbing ability on the bike, besting my previous PRs (I'm likely not alone with this one), and continuing my progression as an athlete/triathlete. </p><p>My next immediate step is to lay out next year's racing/training schedule (which already includes Timberman).&#160; I'm sure that once I start looking ahead to next season it won't be hard to bring up my energy and intensity. </p>http://www.atriathletesblog.com/2012/12/stay-hungry-my-friends.htmlnoreply@blogger.com (Andrew Zitofsky)0tag:blogger.com,1999:blog-268450114912662552.post-6341748034306122072Tue, 04 Dec 2012 03:34:00 +00002012-12-03T22:34:59.533-05:00140.6Ironman ArizonaI am (an) Ironman!<div style="text-align: justify;"></div><div style="text-align: justify;">The final weeks before Ironman Arizona and the post-mordem period after the race were sadly lacking in the writing department, but this is my attempt to ease back into the <i>ink</i>-flow. A full race report for IMAZ is in the works; in the meantime here's what happened:</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">In case you didn't get the memo, see the skywriting, or here Brian Williams announce it on the evening news: I am an IRONMAN!&nbsp;</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">I can still remember those first persuasive arguments about why I should triathlon and clearly recall thinking that I'd just do a couple of sprint distance races and call it a wrap.&nbsp; Umm....yeah.&nbsp; Not so much.&nbsp; Even after those first few events (what with their agonizing, breast stroke-filled swims) I had no intentions of making the leap into long-course events.&nbsp; It wasn't long though before I signed up for my first Olympic-distance race (which I'd ultimately have to skip because of a business trip) and then for Miami 70.3.&nbsp; It was after I completed the half-Iron that I began to set my sights higher and had my first thoughts of taking on an Ironman.&nbsp;</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">As the Tri Locos began to plan for Ironman Arizona as their big 2012 race I wondered whether I would be up for the challenge.&nbsp; I was assured by Coach and the other Iron Locos that a year was plenty of time for me to ready my body for the monumental task.&nbsp; I think it's fair to say that the year of training (6 months on a formal plan) for IMAZ was physically and mentally the hardest thing I've ever done.&nbsp; It was also the most rewarding of my life.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">As I reached the peak training phase I pushed my body and mind further each week.&nbsp; My weekends consisted of grueling workouts (often by myself) and I made many sacrifices in other aspects of life.&nbsp; Monday mornings though were filled with pride.&nbsp; As I settled in to work each Monday, I couldn't help but think about the miles I'd logged on Saturday and Sunday.&nbsp; Hardly removed from being a drowning, anti-runner, I had been reborn as a passionate triathlete.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">I'll dole out some specific "thank yous" in my race report but in the meantime I'd like to throw out a general thanks to all those who helped me along the way.&nbsp; Whether you were a training partner, someone who donated to my cause, a random runner on a trail who made me work just a little bit harder, a family member, or a friend, everyone I've come in contact with has helped me in some way.&nbsp; Triathlon may be an individual sport but without all the help and support of those around me I'd never have heard Mike Reilly say: "Andrew Zitofsky, you are an Ironman!"</div>http://www.atriathletesblog.com/2012/12/i-am-ironman.htmlnoreply@blogger.com (Andrew Zitofsky)0